Jan
    23

    Monday January 23, 2017

    7RFT
    10 Handstand Push-ups
    3 Rope Climbs

    Core:
    50 Hanging Leg Raises
    50 Back Extensions

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jan
    20

    Friday January 20, 2017

    4 Min AMRAP
    5 TTB
    15 Squats

    Rest 2 Minutes

    4 Min AMRAP
    5 Pull-ups
    15 Double Unders

    Rest 2 Minutes

    4 Min AMRAP
    5 Push-ups
    15 Sit-ups

    Rest 2 Minutes

    4 Min Max Distance Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jan
    19

    Thursday January 19, 2017

    Handstand/Handstand Walk Practice

    Build to a Max Split Jerk

    For Time:
    10 Seated Sled Pulls

    Don’t forget to register for the CrossFit Open
    https://games.crossfit.com

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jan
    18

    Wednesday January 18, 2017

    Pull-up/Bar Muscle-Up/Muscle-Up Practice

    3RFT
    20 Box Jumps
    20 Thrusters 95/65
    20 Reverse Lunges
    20 Front Squats

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jan
    17

    Tuesday January 17, 2017

    Build to a Heavy 2Rep Snatch

    Open Wod 12.1
    7 Min Max Burpees to a 6″ target above reach

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jan
    16

    Monday January 16, 2017

    Back Squats
    5×4

    “Durante Core”
    5 Rounds
    10 Hollow Rockers
    10 V-Ups
    10 Tuck Ups
    10sec Hollow Hold
    Rest 1 Min

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jan
    13

    Friday January 13, 2017

    Working in a Team of 2

    Buy In: 20 Wall Walks

    2 Rounds
    40 Deadlifts (225/255), while partner holds dead hang
    40 Pull-ups, while partner holds deadlift
    40 Hang Power Snatch (115/85), while partner holds high Plank
    40 TTB, while partner holds front rack

    Buy Out: 20 Wall Walks

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jan
    12

    Thursday January 12, 2017

    Back Squats
    5×5

    For Time:
    1500m Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jan
    11

    Wednesday January 11, 2017

    21-15-9
    OHS 135/95
    Power Clean
    Push Press

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.

    Jan
    10

    Tuesday January 10, 2017

    Bench Press
    5,4,3,2,2,1,1

    3×1 Minute Max
    Double Unders
    Push-ups
    V-Ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to.