wod: 7 MINUTE AMRAP Complete as many rounds and reps as possible in 7 minutes of 5 Front Squats and 7 Bar Facing Burpees. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards. Workout Details The workout is a 7 minute AMRAP (as many
Skill: 7 min clean emom 2 power clean + 2 jerks WoD: 12 min amrap ME HSPU 200m run Post total load and reps completed to comments
Skill: 5 sets of the complex: 1 Power Snatch + 2 Snatch Balance + 3 OHS WoD: For Time: Fran 21-15-9 rep rounds of pullups thrusters 95/65 post loads and Fran time to comments
Skill: back squat 5×4 WoD: W/ a partner accumulate for time: 5000m row 100 front squats 135/95 (no rack) 50 hspu Partition however Post time to comments
Skill: snatch balance 5*2 , hang squat snatch 5*1 WoD: 9min amrap 6 squat cleans 115/85 6 c2b pullups Post loads and reps to comments
Wod: KAREN MEETS ANNIE FOR TIME – 17 MINUTE TIME CAP Complete the 3 movements in the sequence 50-40-30-20-10 as quickly as possible while meeting the standards and specific requirements for each level and division. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Skill: deadlift 5×3, bent over row 5×3 WoD: 3rft 10 plate burpees 45/35 15 t2b 20 hand release pushups Post loads and time to comments
Skill: Clean EMOMx8 3T&G PWR CLEAN + 1 JERK WoD: "Grace" 30 Reps Clean and Jerk 135/95 Post EMOM LOAD and Time for wod to comments
Skill: handstand/ headstand work WoD: “Nicole”Run 400 metersMax rep Pull-upsAs many rounds as possible in 20 minutes.Post number of pull-ups completed for each round.
Skill: bench press 7*2 WoD: “Annie” For time: 50-40-30-20-10 Double unders Abmat sit-ups
RESOLUTION CHIPPER TEST Level 3 Men Complete at Many Reps as Possible in 10 Minutes: Opens (115 lbs. Barbell) 15 Snatches 20 Deadlifts 25 Box Jump Overs at 30" 20 Hand Release Push Ups 15 Thrusters With remaining time continue to the next round starting at 15 Snatches Masters (95 lbs. Barbell) 15 Snatches 20
WoD: Tabata push-ups Row 2k Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting
Skill: hatch squat program 12/1 WoD: "Karen" for time: 150 wall ball shots 20/14 post time to comments
At home wod, post your times, post a video to social media and get bonus points 3rft 15 double Pushup burpees 30 steps of lunges Do an extra pushup in the bottom of the burpee!
GOOD LUCK to Ms. Shannon O’Dell as she takes on Wodapalooza in Miami Florida this weekend! Thank you for representing for your little CrossFit gym. This girl is proof that with heart and determination, anything is possible! Go get ’em girl!!
Due to the threat of incoming ice, coupled with our 30 minute drive to the gym, we are CANCELLING classes tomorrow. If conditions allow, this could change. But for now there will be no classes at the gym tomorrow. Spread the word.
Skill: PPP WoD: For time 10! Box jumps 24/20 Squats Pushups Run 100m between each round Post time to comments
Skill: hatch squat program 11/2 WoD: "Helen" 3rft 400m run 21 KB swings 12 pullups post time to comments
Skill: jerk 7×1 WoD: w/ a partner complete for time: 100 goblet squats 55/35 100 burpees 100 KB swings 55/35 100 Wallball shots 20/14 1 person working at a time your KB may not touch the ground during the entire workout
Skill: Hatch Squat program WoD: Elizabeth For time: 21-15-9 Cleans 135/95 Dips Post time to comments
Skill: bench press 5×3 WoD: “Cindy” 20 min amrap 5 pullups 10 push-ups 15 squats Post rounds plus reps to comments
Skill: press + push press + jerk Work to a heavy complex WoDs: 2k row for time 100 reps kB swings for time Amrap 3 min Thrusters 135/95#
Skill: hatch squat program 9/2 WoD: “Diane” For time: 21-15-9 Deadlift 225/155 HSPU Post time to comments
Welcome to the box gang!!
Skill: Hang squat clean in 12 min work to a heavy 1rm WoD: 4 RFT 400m run 25 burpees Post time to comments