WOD: Fri 01.08.2016 “Fat Fran”
"Fat Fran"
15-12-9
Thrusters (135/95)
Chest to Bar Pull Ups
WOD: 01.07.2016 “Row Intervals”
Row
5 x 500 Meter Row
Rest 2 Minutes Between Sets
WOD: Wed 01.06.2016 “Toxic”
"Toxic"
AMRAP 12:
3 Hang Squat Snatches (135/95)
6 Ring Dips
9 Toes to Bar
WOD: Tue 01.05.2016 “Omen”
"Omen"
AMRAP 20:
3 Rope Climbs
20 Pistols
40 Double Unders
WOD: Mon 01.04.2016 “Open 15.4”
No Rise-N-Grind Today. Resumes Wednesday 1/6
Open 15.4
AMRAP 8
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
Etc...
WOD: Sat 01.02.2016 “Harper”
Regular Schedule: 7a, 8a, 9a, 10:15a Yoga
"Harper"
AMRAP 23:
9 Chest to Bar Pull Ups
15 Power Cleans (135/95)
21 Squats
400 Meter Run (45/25)
WOD: Thu 12.31.2015 “CrossFit Total”
TODAY: No Night Classes
REMINDERS...
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift