10 min to learn Bear Complex

W.O.D 3 Rounds:

4 min AMRAP - 3 bear complex (65/95) - 6 burpees - 9 pull ups

1 min rest

10x100m Row

W.O.D.

For time:

- 3 Rope Climbs (9 anchored climbs)

- 50 air squats

- 7 Wall Walks

       

Wendlers Week 1 Dead Lift (or find 1 RM)

W.O.D.

8 min AMRAP

3/3, 6/6, 9/9, 12/12....

- DL (155/225)

- HSPU

     

W.O.D.

For Time:

- 50 T2B

- 200 DU

- 20 MU (Scales: 20 bar MU, 40 C2B, 60 pull ups)

         

Back Squat Wendler’s Week 1 (OR Find 1 RM)

WOD:

15-12-9

- Back Squat (95/135) *pull from the floor.

- Bar Facing Burpee

- C & J (95/135)

Remember there are only classes at 6 am, Noon, 6 pm. "Jackie:" For time: - 1000m Row - 50 Thrusters (35/45) - 30 pull ups

Remember there are only 6am & 7am classes today!

Show up, grab a partner and be ready to work!  :-)

Remember classes only at 6am, Noon, and 6pm today

[caption id="attachment_6009" align="alignright" width="300"] What are your CrossFit goals for 2015?[/caption]

W.O.D.

15 min AMRAP

- 15 Box Jumps (20/24)

- 15 DL (65/95)

- 15 S2OH (65/95)

Remember there are classes only at 6am, Noon, and 6pm today.

W.O.D.

3 times through Max Reps: 1 min on/1 min off

- Burpee (finish with hop onto 45# plate)

- KB Swing 35/53

- WB 14/20

- Pull ups

- Row for cals

 

Score is total reps.

Remember classes only at 6 am, Noon, 6 pm today!

W.O.D.

"Fran"

21-15-9

- Thruster (65/95)

- Pull Ups

8 min Strict T2B EMOM: 6 reps

W.O.D.

3 RFT

- 15 T2B

- 15 S2OH (95/135)

10 min to find 1 Rep Max Deadlift

10 min to find 1 Rep Max Back Squat (out of rack)

W.O.D.

For time:

- 20 DL at 75% of 1 RM

2 min rest (change weight on the bar)

- 20 Back Squat at 75% 1 RM (out of rack)

 

10 Min Snatch EMOM: 3 reps TOUCH N’ GO 

W.O.D.

7 min AMRAP

- 7 Snatch (95/135)

- 50 Double-unders

Press: 10-8-6-4-1-1-1

 

W.O.D.

For Time:

30-20-10

- Box jumps (Rx: 24/30)

- Overhead Plate Walking Lunge Steps (25/45)

- S2OH (75/115)

12 min to find 3 rep max touch n’ go power clean

W.O.D.

2 RFT:

- 10 Front Squats (135/205)

- 10 Burpee MU (Scale 1: bar MU, Scale 2: 1 burpee, 3 C2B, Scale 3: 1 burpee, 3 pull ups)