Friday February
WOD
A. Back Squat
(speed is key, control down, up as fast as possible)
3-3-3-3-3-3-3-3@60-65%
B. 15 Minute AMRAP
7 HSPU
7 Pull-Ups
14 Switch Lunge
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Thursday February 26, 2015
WOD
A. EMOM 15 Minutes
3 Snatch@70%
B. For Time:
150 Wall Ball
3 Burpees EMOM
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Wednesday February 25, 2015
WOD
A. 5 Sets Max Reps Ring Dip (2-3 Minute Rest)
B. 3 Rounds For Reps
1 Minute Row (cal)
1 Minute T2B
1 Minute Push Press 25/35kg
1 Minute Box Jump 20/24"
1 Minute Alt D.B Snatch 35/50lb
1 Minute Rest
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Tuesday February 24, 2015
WOD
A. TGU
B. 2-3 TGU EMOM for 16 minutes
C. "Grace"
30 Clean & Jerks for time
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Monday February 23, 2015
The 2015 CrossFit Games Open starts this Thursday!! There is a scaled division as well as RX so there are NO excuses not to register and take part this year!
To register, follow the link below and make sure to add yourself to the CrossFit O-Town team and affiliate.
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
WOD
A. Weighted Chin-Up (palms facing you)
3-3-3-3-3-3 (static)
B. 2 sets Max Reps Chin-up
C. 20 Minute AMRAP
50 Double-Unders
40 Sit-Ups
30 Push-Ups
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Friday February 20, 2015
WOD
A. Back Squat 1-1-1 Max Out!!!
B. For Time:
18-15-12-9-6-3
Deadlift 75/110kg
Ring Dip
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Thursday February 19, 2015
WOD
A. Gymnastics
B. 20 Minute AMRAP
5 Power Snatch 35/50kg
10 Front Squats 35/50
10 T2B
20 Push-Ups
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Wednesday February 18, 2015
WOD
A. Snatch 1-1-1
B. 5 Rounds For Reps:
2 Minute AMRAP
8 Hang Clean & Jerk 35/50kg
6 Pull-Ups/C2B
4 Burpees
2 Minute Rest
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Tuesday February 17, 2015
COME CHECK OUT THE KETTLEBELL CLASS TONIGHT!!!
WOD
A. Strict Press 1-1-1
B. Push Press (weight from A) 3xMax reps
C. 5 Minutes Double Under
D. For Time:
40-30-20-10
Box Jump 20/24"
KBS 1/1.5p
Sit-Up
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