Tuesday, December 27, 2016
Strength / Skill
Clean & jerk
Conditioning
For time:
5 Rope climbs
5 Clean & jerk (145#/115#)
4 Rope climbs
4 Clean & jerk (165#/125#)
3 Rope climbs
3 Clean & jerk (185#/135#)
2 Rope climbs
2 Clean & jerk (205#/145#)
1 Rope climb
1 Clean & jerk (225#/155#)
♦ compare to 01/28/16 ♦
Saturday, December 24, 2016
Regular Class Schedule Today
21-15-9 reps for time of:
Thrusters (95#/65#)
Push ups
Front squats (95#/65#)
Pull ups
Wall ball (20#/14#)
Burpees
Wednesday, December 21, 2016
“The 12 Days of Christmas”
1 Burpee
2 Push press
3 Front squat
4 Hang power clean
5 Deadlift
6 Box jump (24″/20″)
7 Pull up
8 Push up
9 Sit up
10 Air squat
11 KB swing (55#/35#)
1200′ Run (400m)
Prescribed barbell weight is 95# for the men and 65# for the ladies. This WOD is performed like the song is sung. The run is only done once and the single burpee will be done twelve separate times total.
♦ compare to 12/18/15 ♦
Sunday, December 18, 2018
CrossFit Open WOD 14.4
AMRAP in 14 minutes of:
60 Calorie row
50 Toes to bar
40 Wall ball (20#/14#)
30 Cleans (135#/95#)
20 Muscle ups
