CrossFit Workout of the Day
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WOD 01.13.20

Strength:

Back squat, 8-8-8-8-8

WOD:

“Elizabeth”

21-15-9 reps for time:

Squat cleans, 135/95lbs

Ring dips

Post loads and times to beyond the whiteboard.

Happy anniversary Marcella! I love you.

WOD 01.12.20

Strength:

In teams of 3-4, with one athlete working at a time, AMRAP in 13 minutes:

4 over the shoulder dball/sandbag or stone cleans, AHAP

WOD:

5 rounds for time:

10 elevated feet ring rows

10 barbell step ups, 95/65lbs, 20/16 inches

20 grappling shoot throughs

Post rounds and times to beyond the whiteboard.

WOD 01.11.20

Conditioning:

In teams of 3-5, with 1 athlete working at a time:

Amrap in 12 minutes:

15/10 assault bike cals*

WOD:

Amrap in 15 minutes:

49 double unders

7 hang power cleans, 135/95lbs

7 strict chin-ups

Post cals and rounds to beyond the whiteboard.