Sunday 1/20/19
WOD:
Rest day.
Jason and Amber catching their breath after another brutal 10 minute rowing effort.
Saturday 1/19/18
WOD:
CrossFit Open Workout 15.5
FOR TIME
27-21-15-9
Calorie row
Thrusters (95#/65#)
Post time to comments.
Ryan G. makes getting his chin above the bar look easy!
Friday 1/18/19
**Salad Delivery Day – Order between 6am-10am on the Greens On Your Way app and use Promo Code “Kcrossfit” for a 20% discount.**
WOD:
7 Minute AMRAP
30 Double unders
10 Kettlebell swings (70#/53#)
-Rest 2:00
7 Minute AMRAP
30ft Handstand walk
10 Toes to rings
POWER HOUR:
“RJ”
5 Rounds for time
800m Run
5 Rope climbs
50 Pushups
Post total number of rounds and time to comments.
Smile, it’s Friday!
Thursday 1/17/19
WOD:
Box Squats
3-3-3-3-3-3
Accessory Work:
3 Rounds of:
30 Banded hip thrusts
100ft Heavy reverse sled drag
Post load to comments.
Kaley keeping her elbows high and outside during a sumo deadlift high pull.
Wednesday 1/16/19
WOD:
CrossFit Open Workout 17.1
FOR TIME
10 DB Snatch (50#/35#)
15 Burpee box jump overs (24″/20″)
20 DB Snatch
15 Burpee box jump overs
30 DB Snatch
15 Burpee box jump overs
40 DB Snatch
15 Burpee box jump overs
50 DB Snatch
15 Burpee box jump overs
*20 Minute time cap*
Post time to comments.
Charlie G. working on driving the elbows up after catching at the bottom of a squat.
Tuesday 1/15/19
WOD:
Every 2:00 for 14:00 (7 sets)
1 Squat clean + 1 hang squat clean
THEN:
FOR TIME
50 Power Cleans (135#/95#)
*Every minute on the minute starting at 0:00, perform 4 front rack lunges*
Post load and time to comments.
Is Amber trying to find a comfy recovery spot or does she just love hanging at the gym?