20160827 Saturday Open Wod

Posted: August 26, 2016 by courtland07 in Uncategorized

SSS

PREP FOR WOD

WOD

Crossfit Total 2

The sum of 3 attempts each of :

Clean, Bench, and Overhead Squat

20160826 Friday Open Wod

Posted: August 25, 2016 by courtland07 in Uncategorized

SSS

Mobility (Post WoD)

Joe DeFranco’s “Limber 11” (flexibility routine)

WOD

TOTF Chipper

200m Run

20 Wallball

15 Box Jump

10 Thrusters (95/55)

15 Kettlebell Swings 53/35

20 Burppes

200 Contacts with jump rope

SCALE

none

Class Cancelled 

Posted: August 25, 2016 by courtland07 in Uncategorized

The 1630 class is cancelled today. 

20160825 Thursday Open Wod

Posted: August 24, 2016 by courtland07 in Uncategorized

SSS

EMOM 12

3 Deadlift at 70% of 1RM

WOD

Jackie

1000 meter row

50 Thrusters 45/35

30 pullups

SCALE

None

20160824 Wednesday Open Wod

Posted: August 23, 2016 by courtland07 in Uncategorized

SSS

Handstand walk work

WOD

20 min AMRAP

10 HSPU

15 Air Squats

20 Double unders

SCALE

2:1 single unders

20160823 Tuesday Open Wod

Posted: August 22, 2016 by courtland07 in Uncategorized

SSS

Prep for wod

WOD

30 Amrap

200m Run

15 Burpee

10 Pull up

 

20160822 Monday Open Wod

Posted: August 21, 2016 by courtland07 in Uncategorized

SSS

EMOM for 10

3 Back Squats @ 60% of 1RM

WOD

5 RFT

400m Run

15 OHS 95/65

SCALE

65/45