Crossfit Wallingford
Friday 1/27/17 20 Min AMRAP Minutes 1 - 5 5 Power cleans (135/95) 5 Burpees Minutes 6-10 3 Squat cleans 1 Rope climbs Minutes 11-15 5 Push Press 10 Pistols/Air…
Friday 1/27/17 20 Min AMRAP Minutes 1 - 5 5 Power cleans (135/95) 5 Burpees Minutes 6-10 3 Squat cleans 1 Rope climbs Minutes 11-15 5 Push Press 10 Pistols/Air…
Thursday 1/26/17 Strength EMOM x 10 3 Back Squats - 2 BTN Press - 1 OHS 12 Mins. 10 WB 10 Ring Rows 10 Ring Push
Wednesday 1/25/17 Strength EMOM x 10 (5 DL @ 75% w 5 second hold on top of rep 5 + 20 Second Hollow Arch hold) 5 Rounds 6 HSPU (20…
Tuesday 01/24/17 Skill: jump rope Strength: front squat 7x3 (75-85%) WOD: Annie 50-40-30-20-10 Double unders (singles are doubled) Sit ups
Tuesday 1/24/17 Strength WOD (All movements are meant to be touch and go) 1-1-1-1 (135/95) 2-2-2-2. …… 5-5-5-5 (Rest 1 Min) Then 5-5-5-5 / down to 1-1-1-1 (155/115) Power Clean…
Monday 1/23/17 Strength Complex: 1 Clean + 2 Jerks (1 Push/1 Split) x 10 For time: 2K Row* *Every minute on the minute 5 burpees
Friday 1/20/17 Strength - 10x1 OHS (75% - 85%) Burpee Test - Max Burpee in 60 Seconds WOD 2 Rounds 50 KB Swings (70/55) 40 Walking Lunge w/ KB 30…
1/19/17 Strength: 10x3 Strict Press (75%) WOD 12 Min: 5 Squat cleans 10 Burpee Box Jumps 50 Double Unders T2B Test - 3 x Max T2B (Modify is K2E)
Wednesday 1/18/17 Strength: Hang Power Clean + Hang Clean w/ 3 second pause (In HOLE) x 10 sets 5 Rounds: 12 Pull-ups 24 Push-ups 36 Sit-ups
Tuesday 1/17/17 Strength: Pull up Test - 3 x Max Pull ups 7 Rounds: 10 Push Press 5 Muscle Ups/Ring Row 250M Row