Monday, October 20, 2014

WOD 10-20-14

Pause F. Sq 3-3-3-3-3
-----------------------------
5 rds-
10 thrusters
15 HRPU
20 DU




Thursday, October 16, 2014

WOD 10-17-14

Push Jerk 2-2-2-2-2

Elizabeth
21-15-9
Squat Clean
Ring Dips

*Don't forget 7:45 AM starts Monday
(no more 7:15 AM)

WOD 10-16-14

Partner WOD:
15 min AMRAP-
P1) 250 m row
P2) Max KBS

Wednesday, October 15, 2014

WOD 10-15-14

EMOM x 5 - max effort (set of) pull-ups
*switch grip each minute
----------------------------------------------------
5 rds-
7 thrusters
14 HRPU
21 DU

WOD 10-14-14

EMOM x 18
1- 2 rope climbs
2- 3 PCL
3- max Burpees


Saturday, October 11, 2014

WOD 10-13-14

Pause F.Sq 5-5-5-5-5
----------------------------
4 rds-
200 m run
15 T2B
15 over the box jumps

One more shot from our CrossFit Teens
class.  Love working with this crew!

Friday, October 10, 2014

WOD 10-10-14

Jerk- 2-2-2-2-2
---------------------
8 min AMRAP-
12 KBS
12 FR lunge (w/ KB)