WOD: Sat 12.31.2016 “CrossFit Total”
Classes: 7a, 8a and 9a
Sunday 1/1: CLOSED
Mon 1/2: 7a, 9a and 4:30p
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Press
1 Rep Max Deadlift
WOD: Wed 11.30.2016 “Shed a Light”
December Happenings...
Back Squat
3x3
"Shed a Light"
21-15-9
Deadlift (275/185)
Burpees Over the Bar
WOD: Thu 10.27.2016 “Workaholic”
"Workaholic"
5 Rounds:
4 Overhead Walking Lunge Steps (95/65)
8 Back Squats (95/65)
12 Kettlebell Swings (53/35)
200 Meter Row
Rest 3 Minutes
WOD: Tue 10.04.2016 Back Squat, Pull Up + Dip
Back Squat
5 x 1 Rep
Weighted Pull Up
5 x 1 Rep
Weighted Ring Dip
5 x 1 Rep
WOD: Thu 09.22.2016 “No Money”
"No Money"
EMOM 20:
Odd: Bike for Calories (10/5)
Even: 5 Back Squats (225/155)
HERO WOD: Fri 08.12.2016 “Kutschbach”
No Barbell Club
"Kutschbach"
7 rounds:
11 Back Squats (185/135)
10 Jerks (135/95)
WOD: Thu 06.09.2016 Jerk, Bench and Squat
Schedule Reminders...
Split Jerk
5x2, Across
Bench Press
5x5, Across
Back Squat
5x2, Across