February 2, 2016

CrossFit
WOD: 5 Rounds for Time
5 Thrusters (155/105)
5 Muscle Ups
400m Run

Strength: Overhead Squat Heavy Set of 5

CrossFit 101
Strength: Heavy Single Hang Power Clean & Jerk

WOD: 3 x 4:00 Rounds, Each for Reps
7 Hang Power Cleans (95/65)
7 Shoulder to Overhead (95/65)
7 Toes to Bar
*1 Minute Rest Between Rounds

CrossFit Teens
Strength:
1) Squat Clean 2RM
2) Deadlift 7-7-7

WOD: 4 Rounds for Time
15 Sit Ups
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

CrossFit Kids
Strength: Deadlift 10 Reps EMOM x 7:00

WOD: 2 x 4:00 AMRAP
10 Medball Cleans
10 Push Ups
10 Sit Ups
*2 Minutes Rest Between Rounds