Friday January 31

Warm Up:

2 Rounds of

30 Jump Squats

20 One Armed Push Ups

Then

6 Wall Climbs

Strength:

Stretch and Look at Cleans

WOD:

ELIZABETH

21 - 15 - 9

Cleans

Ring Dips

Thursday January 30

Reminder that we are now hosting a 5:30 PM Class. Hedi was on her own last night please give her some compnany. As they say in CrossFit Misery loves Company! :-)

Warm Up:

200 Jump Rope

4 Lengths Bear Crawl

80 Rissian Twists

20 Pistols

Strength:

500m Row for Time (Record Time on the Board)

Wall Sit For Time (2 attempts)

Max Rep Push Ups For Time

WOD:

21 - 15 - 9

Hand Stand Push Ups

Pistols

Wednesday January 29

Starting today, we will be holding 5:30 PM classes Monday - Thursday. Friday is YOGA at 5:30 PM!

Warm Up:

30 Window Wipers

40 Leg Lifts

50 Sit ups

2 min Plank

Pacer Test

Skill:

Rope Climb

And 

Deadlifts

Or 

5 min Plank 

And.

3 min total L-Sit

WOD:

4 Rounds

2 Rope Climb

40 Double Unders

10 Deadlifts (185/135)

Great work!

Tuesday January 28

WARM UP:

30 Burpess

30 Weighted Lunges Front Rack (165/115)

STRENGTH:

3 Rounds

4 SquatSnatch 

6 Hand Stand Push Ups

WOD:

RYAN

75 Snatch for Time (75/45)

Monday January 27

Warm Up:

500 m Row

Then

2 Rounds of

30 Weighted Push Ups

10 Strict Pull Ups

Strength:

7 min of Burpees

WOD:

FRAN

21-15-9

Thrusters

Pull Ups