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WOD

Wednesday

15.2: Repeating 3 min AMRAP 0-3min: Rx: 2 rounds of 10 OHS (95/65), 10 CTB pullup scaled: 2 rounds of 6 OHS (65/45), 6 chin...
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Tuesday

Active Recovery x 7 rounds (21 min) Station 1 – Row Station 2 – Bike Station 3 – Lunge

Monday

13.4: AMRAP 7 min: 3 clean and jerk 3 toes-bar 6 clean and jerk 6 toes-bar 9 clean and jerk 9 toes-bar …continuing adding 3...
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Friday

Morning classes only- Open week 1 starts TONIGHT! https://games.crossfit.com/ Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Row 15-20 cals...
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Thursday

A. Skill work/scaling for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dips x 15-20 reps Station...
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Wednesday

A. Row Mechanics: http://www.concept2.com/indoor-rowers/training/technique-videos   B. AMRAP 8 min: 2 calorie row, 2 thrusters Rx: 95/65, Sc: 65/35 4 cal row, 4 thrusters 6 cal row,...
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Tuesday

  Teams of 3: 1 works @ time, rotate when needed AMRAP 18 min: 100 cal assault bike 80 situps Rx: GHD. Sc: straight leg...
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Monday

A. clean and push jerk skill work.   B. EMOM x 10 min: increasing load E1-2min 1 hang clean (power or full) + 1 clean...
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Friday

A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/above knee snatch + OHS   B. AMRAP 5 min 5 hang power snatch 5...
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Thursday

FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest