February 9, 2016

CrossFit
WOD 1) AMRAP x 10:00 for Rounds and Reps
“CrossFit Games Open 12.2”
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

WOD 2) For Time
“Sprint Triathlon”
Row 500m
Assault Bike 1 Mile
Run 400m
*This is to be done as fast as possible, do not pace it.

CrossFit 101
WOD: AMRAP x 30:00
Minute 1) 15 Ball Slams (40/25)
Minute 2) 15 Kettlebell Swings (53/35)
Minute 3) 15 Wall Balls (20/14)

CrossFit Teens
Strength:
1) Shoulder Press 10RM
2) Power Clean + Push Press + Split Jerk 1-1-1-1-1

WOD: Every 2:00 for 14:00
15 Calorie Row
6 Clean & Jerks