WODs

CrossFit

Tomorrow | December 15, 2017
12/15/2017
Strength/Skill
Deadlift (5-5-3-3-2-2)
Accessory
Banded Side Steps (30)
Each Leg
Level 3
Level 2
Level 1
Metcon (Time)
“Shuttle runs
8 RFT”
Today | December 14, 2017
12/14/2017
Strength/Skill
Push Jerk (5-5-5-5-5)
Accessory
Banded Face Pulls (50)
Level 3
Metcon (AMRAP – Reps)
“2 rounds
1 min KB swings 53/35
1 min TTB
1 MIn Push Ups
1 Min Air Squat
1 Min Rest “
Level 2
Metcon (AMRAP – Reps)
“2 rounds
1 min KB swings 44/26
1 min KTE
1 MIn Push Ups
1 Min Air Squat
1 Min Rest “
Level 1
Metcon (AMRAP – Reps)
“2 rounds
1 min KB swings 35/19
1 min KTE
1 MIn Push Ups from Knees
1 Min Air Squat
1 Min Rest “
Yesterday | December 13, 2017
12/13/2017
Strength/Skill
Power Snatch- Snatch Balance- snatch balance (1-1-1-1-1-1)
Level 3
Metcon (Time)
“””JayBird””
5 Rounds
3 P Snatch @ 70%
of Body Weight
5 HSPU
7 Box Jumps 24/20″
Level 2
Metcon (Time)
5 Rounds
3 P Snatch @ 50%
of Body Weight
5 HSPU 2 Abmats
7 Box Jumps 24/20
Level 1
Metcon (Time)
5 Rounds
3 P Snatch @ 40%
of Body Weight
5 HSPU from Box
7 Box Jumps 20/16

HPLite

Tomorrow | December 15, 2017
12/15/2017
Strength/Skill
Deadlift (5-5-4-4-3-3)
Accessory
Banded Side Steps (30)
Each Leg
Metcon
Metcon (Time)
“Shuttle runs
8 RFT”
Today | December 14, 2017

There is no workout posted for HPLite today, please check again tomorrow.

Yesterday | December 13, 2017
12/13/2017
Strength/Skill
Bench Press (10-10-10-10-10)
Max Effort Push ups
Metcon
Metcon (AMRAP – Reps)
“20 Min Asc Ladder
10 CAl Row(increase by 5s)
2 Burpee (increase by 2s)
50 SUs (increase by 10s)”