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5 RFT

  • January 31, 2018

Complete 5 Rounds for Time:
10 KB Clean & Jerks (50/35)
3 Ring Muscle-ups

Accessory Work
4 Rounds for Quality:
1 minute Plank Hold, any style
KB Single-leg Deadlift, 5 per leg

Two Options!

  • January 30, 2018

Complete for Time:
2000 meter Row
200 Double Unders
2 Mile Run
*Time cap = 40 minutes

Option #2: Complete the Baseline Test; then jump into the Metcon WOD but just do half of it (or until the time cap).

CrossFit “Baseline” Test

  • January 29, 2018

Complete for Time:
500 meter Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
*Note your time & mods because we will re-test in 4 weeks.

Accessory Work
Spend 10 minutes doing Turkish Get-ups

Saturday WODs

  • January 27, 2018

Endurance WOD (7:45a)
“Morrison”
50-40-30-20-10
Wall Ball Shots (20/14)
Box Jumps (24/20)
KB Swings (50/35)

Community WOD (10:00a)
15 Minute AMRAP:
10 Wall Ball Shots
10 Box Jumps
10 KB Swings

Open WOD

  • January 26, 2018

10 Minute EMOM:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch
*Focus on technique & build weight each round as able.

Open 11.1/14.1
10 Minute AMRAP:
30 Double Unders
15 Power Snatch (75/55)
(See games.crossfit.com for the scaled versions.)

Gymnastics Work

  • January 24, 2018

On a 4 minute Clock, work for 30 secs and rest for 30 secs:
Wall Walk Handstand Holds with Shoulder Taps
*Rest 2 minutes
On a 4 minute Clock, work for 30 secs and rest for 30 secs:
L-Sits

10 Minute AMRAP:
10 Pull-ups
15 Sit-ups
20 Lateral Box Jump-overs (24/20)

Thanks, CrossFit Oswestry

  • January 23, 2018

25 Minute EMOM:
10 Wall Ball Shots (20/14)
10 Front Rack Lunges, in place (95/65)
40 Double Unders
10 Calorie Row
10 Burpees

Go For It!

  • January 22, 2018

1K Row Re-Test

Core Superset
4 Rounds for Quality:
10 KB Swings: alternate between frontal plane swings (either Russian or American) and cross-body swings (will be lighter weight and will be 10 per diagonal direction)
1 minute Plank: alternate between front plank & side plank variations

Saturday WODs

  • January 20, 2018

Endurance WOD (7:45a)
In Honor of Deputy Daniel McCartney
Complete 3 Rounds for Time in Teams of 3:
2000 meter Row
14 DB Thrusters (50/35)
34 KB Swings (70/50)
484 Double Unders
108 Burpees
2000 meter Row
18 Deadlifts (225/185)
*Split the reps however your team chooses, but only one person works at a time.
(*Time Cap = 50 minutes)

Community WOD (10:00a)
25 Minute Partner AMRAP:
400 meter Row or Run
14 DB Thrusters
24 KB Swings
60 Double Unders or 120 Singles
*Split the reps however your team chooses, but only one person works at a time.

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