Month: January 2019

16-Jan-19

Wod-1 Front Squats 5 x 5 ( Same Weight) Wod-2 Team of 2 Amrap in 13 Mins 40 Clean & Jerk – 95/55lbs 40 Clean & Jerk -115/65lbs Max Reps Clean & Jerk – 135/75lbs

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15-Jan-19

Wod-1 Push Press 5 x 5 ( Same Weight) Wod-2 Tabata this : 4 Min on each station ( 20:10 ) Box Jumps – 24/20″ Banded Run WBS – 20/14 lbs

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14-Jan-19

Amrap in 20 minutes of: 8 overhead lunge 8 burpees 8 overhead lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Skill Dus / Sus

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11-Jan-19

Reebok Crossfit – Wod 10 Rounds for time : 9 Thrusters -95/65lbs 35 Dus / 140 Sus

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10-Jan-19

Wod-1 Bench Press 5 x 5 ( Same Weight) Wod-2 Team of 2 3 Rounds for time of 400 Mtr Run ( together ) 20 Pull Ups 30 KB Swing -24/16 40 Wtd DB Situps – 50/35lbs

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09-Jan-19

3 Rounds for time of 40 Sec ON :20 Sec Off Battle Rope Wall Ball Shots – 20/14lbs Rope Climb V ups Rowing / Assault Bike Hammer Strike D Ball Slam DB Clean – 35/20lbs Bench Under Over 1 Min Break After Each Round

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08-Jan-19

Wod-1 Back Squat 5 x 5 ( Same Weight) Wod-2 EMOTM for 14 Mins 12 Front Rack Lunges – 95/65 lbs 12 Kb/Db Deadlift – 32/24kg

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07-Jan-19

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box

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