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CrossFit WOD

January 20, 2017

1. Strength:
Pendlay Row (Wide grip)
5 x 5

2. 15min AMRAP

18 DB Squat (40/20)
18 DB Plank Row (40/20)
18 Wallballs (20/14)
200m Farmer Carry (55/35)

January 19, 2017

1 Strength:
Muscle Ups + Ring Dips
5 + 7 x 5

2. 3RFT:
7 Power Snatch (95/65) (135/95)
14 Pistols
7 Muscle Ups
14 Burpees
1min Rest

January 18, 2017

1. Strength:
Snatch Balance
4 x 4

2. AMRAP x 17min
10 SDLHP (75/55) (105/70)
15 Push Press (75/55) (105/70)
20 Lunges (75/55) (105/70)

January 17, 2017

1. Strength:
6min EMOM
1 Squat Clean + 2 Front Squats + 1 Jerk

2. For time
30-20-10
Cal Row
Front Squats (115/75) (155/105)
Box Jumps (24/20)

January 16, 2017

1. Strength:
Push Press
5-5-3-3-3

2. “Mini Frelen”

3RFT
800m Run
15 DB Thrusters (40/25)
15 Pullups

January 13, 2017

1. Strength:
Good Mornings + 25 sit-ups
4 x 8 + 25

2. 3RFT
500m Row
30 KBS (55/35)
15 Thrusters (95/65) (115/75)

January 12, 2017

1. Strength:
12min to est. 3RM Weighted Pull-Up

2. 17min AMRAP
18 Ring Dips
18 DB Snatch (45/25)
36 Double Unders