Latest WOD

CrossFit WODs for 1/2/2016

We are launching into 2016.  What better way than to start with some hard workouts.  We are back to our regular Saturday schedule.

9:30am – CrossFit Competition Class

WOD #1:
Max Effort Clean and Jerk
1, 1, 1, 1, 1, 1, 1

WOD #2:
3 Rounds for Time:
50 Squats
7 Muscle ups
10 Shoulder to Overhead (155/105)

WOD #3:
4 Rounds for Reps:
30 Sec Row for Cals
30 Sec Rest
30 Sec Toes to Bar
30 Sec Rest
30 Sec KB Swings (1.5/1)
30 Sec Rest

11:00am – Regular CrossFit Class

Olympic Lifting Accessory Work:
Clean and Jerk
1, 1, 1, 1, 1, 1, 1

MetCon:
4 Rounds for Reps:
30 Sec Row for Cals
30 Sec Rest
30 Sec Toes to Bar
30 Sec Rest
30 Sec KB Swings (1.5/1)
30 Sec Rest

12:00pm – Mobility Class