1.30.15

Main – CrossFit

Warm-up

sundown#7 (No Measure)

2 Rounds

Run 200m

6 Burpee Broad Jump

8 Sit ups

10 Squats

Metcon

Bench Press

3×15

Weightlifting

Metcon (Time)

40 Front Squats 95/65

30 Burpees

20 Barbell Lunges

10 Overhead Squats

1.29.15

Announcements

YOGA!!! This Thursday @6:30pm

Everyone Welcome!! No CrossFit Class at 6:30pm (This Thursday)

Main – CrossFit

Warm-up

sundown #2 (No Measure)

2 Rounds

Run 200m

15 push ups

15 good mornings (empty bar)

15 thrusters (empty bar)

Weightlifting

Back Squat

3×3 @80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

10 Hang Power Clean 135/95

10 Pull Ups

1.28.15

Announcements

YOGA!!! This Thursday @6:30pm

Everyone Welcome!! No CrossFit Class at 6:30pm (This Thursday)

Main – CrossFit

Warm-up

Shipman (No Measure)

2 sets

5 snatch high pull

5 snatch press (behind the neck)

5 overhead squats

5 snatch balance

5 pwr snatch

Weightlifting

Snatch

4×2 @85%

Metcon

Metcon (Time)

21.18.15.12.9.6.3

Thruster 95/65

*run 200m after each set

1.27.15

Announcements

YOGA!!! This Thursday @6:30pm

Everyone Welcome!! No CrossFit Class at 6:30pm (This Thursday)

Main – CrossFit

Mobility

ROMWOD 15min

-Standing Straddle

-Extended Dragon

-Half Split

-Lizard

Warm-up

Dead Lift Warm-Upd (No Measure)

15 Banded Good Mornings

15 hip hing

15 inch worms

15 cobras

Metcon

Metcon (Time)

15-12-9

Deadlift 225/155

Toe to Bar

Box Jump 30/24

1.26.15

Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Front Squats

Thruster

Back Squats

Overhead Squats

Deadlift

Weightlifting

Push Jerk

5×3 @ 75-80%

Metcon

Metcon (AMRAP – Reps)

AMRAP 1

Double Unders

Rest 1 min

AMRAP 2

Power Snatch 115/75

Rest 1 min

AMRAP 3

Shoulder to Overhead

Rest 1 min

AMRAP 4

Wallballs 20/14

1.25.15


Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Team Wod

Amrap 12

5 Front Squats 155/105

10 Burpees

teamate 1 must finish a full round before athlete 2 is tagged in