WOD

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11
Jan

Nancy

Strength:Overhead Squat 

Spend 15 mins working up to a heavy OHS (off the rack)

WOD:

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

10
Jan

Grettel

Strength: Clean and Jerk 

Spend 15 mins working up to a heavy Clean and Jerk 

WOD:

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
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9
Jan

Fran

Strength: Front Squat 

Spend 15 mins working up to a heavy front squat (off the rack)

WOD:

21-15-9
Thrusters, 95# / 65#
Pull-ups

6
Jan

Belly of the Beast

Strength:
Clean Complex (15 mins)
1 Power Clean into 1 Hang Power Clean work to a heavy complex
WOD:

16 MIN AMRAP

4 Power Cleans 155/105/85

8 Box Jumps 24/20/16

12 TTB

5
Jan

Down with the Quickness

WOD:

For Time [35 Minute Time Cap]:

10 Cal Bike

20 Air Squats

10 Cal Bike

19 Air Squats

10 Cal Bike

18 Air Squats

10 Cal Bike

17 Air Squats

….

10 Cal Bike

1 Air Squat

*Score = Time it takes to complete the workout

*Cashout time permitting. Athletes choice

4
Jan

Dont Slow Down

Boulder CrossFit – CrossFit

Snatch

Metcon (1 Rounds for time)

WOD: On the 3:00min x 5 Rounds:

10 Burpees

12 Pull-Ups CTB Pullups is RX+

*score is your slowest of the 5 rounds