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January 8, 2018

Front Squat
3-3-3-3-3


3 rounds for time of:
135-lb. clean and jerks, 10 reps
50 wall-ball shots, 20-lb. Ball

 

January 6, 2018

Teams of 2

30 – 20 – 10
Wallballs
Bar Facing Burpees

30 – 20 – 10
Power Snatch (115/80)
Toes to Bar

30 – 20 – 10
Thruster (115/80)
Box jump 30"/24"

30 – 20 – 10

Row for Calories

Pull ups


 

January 5, 2018

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

January 4, 2018

UPDATE: OK, gym will be closed for rest of day. News says is gonna get worse and stay off roads. 

AT HOME WOD:

Warm up: Tabata Side Planks, alternate each interval

Stretch: Couch Stretch 2 mins a side (time yourself)

WOD: 100 Burpees for time.

Post your time to comments.

WO...

January 3, 2018

EMOM 10
Squat Snatch x2


Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders

January 2, 2018

Step Up
8-8-8-8-8


Bottoms up press
8-8-8-8-8

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

 

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