Month: February 2017

WOD – 2/23/2017

SKILL Handstand Walking WOD 4 Rds: 45s on:15s off Sit-Ups Alternating DB Power Snatch 50/35 Row for Cals Rest 1 minute

WOD – 2/22/2017

OPEN PREP:  15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet SCALED: Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Men use 20-lb. …
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WOD – 2/21/2017

OPEN PREP Complete as many rounds as possible in 17 mins of: 40 Burpees 30 Power Snatches 75/55 lbs 30 Burpees 30 Power Snatches, 95/65 lbs 20 Burpees 30 Power Snatches, 115/75 lbs 10 Burpees Max Power Snatches, 135/95 lbs

WOD – 2/20/2017

STRENGTH 10RM Overhead Squat in 15 Minutes WOD AMRAP 20 MInutes: 8 STRICT Chin-Ups 10 V-Ups 12 Kettlebell Swings 70/53  

WOD – 2/19/2017

SUNDAY SCHEDULE 9am – CrossFit 10am to 11am – Open Gym TEAM WOD AMRAP 20 Minutes, As a Team of 2: 100 Toes to Bar 100 Slam Balls 30/24 100 Box Jump Overs 24/20


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