Friday 1/18/19

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

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

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

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?