Saturday February 19 "Fran" Signature CrossFIt WOD

"Fran" Signature CrossFit WOD

21        15          9

                                  Thrusters


                                  Pull-Ups

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Friday February 18, "Lily"

"Lily"

21       15       9     Rep rounds of:

                        Hand Stand Push-ups


                        Pull - ups

Thursday February 17 "ANNIE" CrossFit Signature Wod

"Annie"

For Time

50-40-30-20 and 10 rep rounds of:

                                  Double-unders

                                   Sit-ups

Wednesday February 16 "Wake up!"

10-9-8-7-6-5-4-3-2-1 for time of:

                       Dips

                       Overhead squats, 95 lbs (65 lbs)

Tuesday February 15th "Rectify"

4 rounds for time of:

12 power snatches, 75 lbs (55 lbs)

24 ball slams, 25 lbs (20 lbs)

48 double-unders

Monday February 14 "Valentines Day WOD"

5 Rounds for Time

Go up in weight as needed:

5 Dumbbell Deadlifts

5 Dumbbell Hang Cleans

5 Dumbbell Push Press

5 Dumbbell Squats