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01/20/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

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Connectivity (No Measure)

Power Clean and Jerk

Metcon (AMRAP – Reps)

4:00 AMRAP of:

7 Power Snatches 95/65#

14 Box Jump Overs 24/20″

Rest 2:00

2:00 AMRAP:

7 Power Snatches 95/65#

14 Box Jump Overs 24/20″

01/19/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Power Snatch

Metcon (AMRAP – Reps)

15:00 AMRAP

30 Burpee Step-ups 20″ (alternate legs)

40 OHS 45/35

50 Double-Unders

01/17/15 Kettlebell Class


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Kettlebell

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Metcon (Time)

250 for time

Swings-24/16kg

* Strict form

Metcon (Weight)

EMOM 17 min

Goblet Squat-3 reps 24/16kg

Strict Pullup-3 reps

01/17/15 Olympic Lifting

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Olympic Lifting

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Snatch Complex

Snatch Complex

Snatch Complex

Snatch Complex

Snatch Complex

Front Squat

Front Squat

Front Squat

Front Squat

Front Squat

01/17/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Snatch

Metcon (AMRAP – Reps)

Tabata Burpee

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata pull-up

Rest 1 minute

Tabata push-up

Rest 1 minute

Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

01/16/15 WOD


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

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Connectivity (No Measure)

Hang Clean

Metcon (AMRAP – Rounds)

AMRAP in 20:00:

20 Shoulder Taps (50′ HS Walk)

30 KBS 24/16kg

400m Run

01/15/15 Kettlebell Class


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

10 sets Total

Swings-10 reps R/L 24/16kg

TGU- 5 reps R/L 16/12kg

Metcon (AMRAP – Rounds)

AMRAP-12min

Dbl KB’s 16/12kg

FS-5

Walking lunges-50ft

01/15/15 Kettlebell Class


Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

10 sets Total

Swings-10 reps R/L 24/16kg

TGU- 5 reps R/L 16/12kg

Metcon (AMRAP – Rounds)

AMRAP-12min

Dbl KB’s 16/12kg

FS-5

Walking lunges-50ft

01/15/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Romanian Deadlift

Romanian Deadlift

Romanian Deadlift

Romanian Deadlift

Romanian Deadlift

Metcon (AMRAP – Reps)

Conditioning

10:00 AMRAP of:

50 Double-Unders

40 TTB

30 Bar-Facing Burpees

20 Clean (full) & Jerks (anyhow) 205/135

01/14/15 WOD

Announcements

Kettlebell Workshop 9-12pm
Saturday Jan 31, 2015

Main – CrossFit

View Public Whiteboard

Connectivity (No Measure)

Back Squat

Back Squat

Back Squat

Back Squat

Back Squat

Metcon (AMRAP – Reps)

4 rounds of:

:45 ME Thrusters 95/65#

:45 ME UB C2B Pull-ups

1:30 Rest