January 11, 2016

January 11, 2016

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CrossFit
WOD: 5 Rounds, Each for Reps
:30 Work/:30 Rest of:
Assault Bike – Calories
DB Thruster 40/25
Burpee – 6″
Slam Ball
Double Unders

Ignite
WOD: 3 Rounds, Each for Time
“OPT Repeatability Test”
Row, 250 m
10 Kettlebell Swings, 70/53 lbs
10 Burpees
10 Kettlebell Swings, 70/53 lbs
10 Burpees
10 Kettlebell Swings, 70/53 lbs
Row, 250 m

CrossFit Teens
WOD: For Reps in 8:00
Squats
Push-ups
Box Jumps
Pull-ups
Hollow Rocks
Wall Balls
Burpees
Double-unders

Barbell Club
1) 3 Position Snatch (1 X 1)
2) Snatch Balance (1 X 1)
3) Clean Pull (1 X 3)