Category: Uncategorized

Partner WOD
Reps split in any manner / start in waves on bike
80 calorie Assault bike
80 overhead squat 45 / 35
40 lengths of the gym
20 bar muscle ups
80 calorie row

for time

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Bob

A.
Weighted Pull Up 1-1-1-1-1
Weighted Dips 3-3-3-3-3

B.
7 Rounds for time of:
10 deadlifts 165 / 115
15 abmat sit-ups
EMOM – 7 box jumps

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A.

Back Squat – work to a heavy single,:05 pause 15-20 minutes

B.

“Lipson” 
21-15-9 
Back Squat 185 / 135 
KBS 70 / 50
*Bar comes from the ground

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Violent extension

3 rounds for time 
30 ab mat sit-ups 
Down back x 2 farmers carry or odd object carry 
20 burpees 
Down back x 2 farmers carry or odd object carry

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Hieu

A
1 front squat + 1 jerk 

B
10 minute AMRAP
5 front squats – moderate 
10 hand release push-ups 
30 double unders

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Dr. Dave

tabata power clean 135/95
Rest 1 minute
Tabata handstand hold- freestanding or on wall *hold as long as you can during the :20 sec of work
Rest 1 minute
Tabata power snatch 95/65
Rest 1 minute
Tabata chin over bar hold
*hold as long as you can during the :20 sec of work 

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Meet ….. the weight, here it is.  It never lies (Henry Rollins).  Always the same, as true as numbers printed on it’s side.

You may say, man 135 feels like a ton today, or 225 felt heavy.  Here’s what the weights are sayin’ about you.

” #SMDH I’ve been the same since day one, and supposedly I’m the one that’s changed.”

A

accumulate 25 man makers – build up in weight as you work through

B

12 minute AMRAP
15 wall balls 
Run 2 down and back long ways (4 total lengths of the gym)

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Crista

A

5 minute AMRAP
5 strict pull-ups + 5 strict dips 

B

10 rounds with partner – alternate rounds. 
12/10 cal row 
10 burpee box overs 
8 DB snatches- alternating 70/50
*score total time

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Register here

Are you ready for the 2018 CrossFit Open season? Here’s your chance to get some competition feel before The Open. On consecutive Fridays in February, 2nd and 9th, we will be holding competition style workouts. Each workout will be judged and scored. We will have open, scaled, teen and masters divisions. Workouts will be released the night before the competition. Register before January 16th to guarantee a T-shirt.