WOD

Skill Work: Kipping Pullups

Back Squat 2-2-2-2-2-2-2-2-2-2

*Rest 60 seconds between sets


Kettlebell swings...

WOD

5 stations; 30 seconds on, 30 seconds rest:

- Sandball Slam (40/20 lb)

- Medball Situp (20/15 lb)

- Ring Dips

- Box Jumps (24/15")

- Sumo-Deadlift Highpull (95/55 lb)

Post total to comments.

Topcat rocks the double-unders...

WOD

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Dress warm...


Ellie, squat cleans...

WOD

Four rounds for time of:
30 double-unders
10 pullups
135 pound squat clean, 10 reps

Post time to comments.

The CrossFit Method Pyramid...

WOD

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

WOD

10 minutes, handstand pushups

5 minutes, squats

2 minutes, pullups

1 minute, pushups

Post total reps to comments.

Class Cancelled

Severe weather: We'll resume Monday at 6:00 p.m.

WOD

10 rounds for time of:

1-arm kettlebell swing

Clean

Front Squat

Shoulder Press

Snatch

*1 rep with each hand makes 1 round

Strength Work:

Dead Lift 5-5-5-5-5

Post max load & time to comments.

WOD

Medball Circuit

WOD:
Bench Press - 1 rep max
Back Squat - 1 rep max

Post max load to comments.


Jim on deadlift...

WOD

Strength work: Barbell Step-up

WOD:
3 rounds, 30-seconds as many reps as possible:
Max Broad Jump
Medball Squat Clean
Pullups
Medball Turkish Get-up
Hip Extension

*Rest 1 minute between rounds
*Score is achieved by total reps in all rounds
**Broad jump is total feet jumped

Post total to comments.


Lauren, push press...