100219 – Friday

Monday’s WOD’s

Level 1 CrossFit

Skill:

Jerk

WOD:

15 Minute AMRAP

5x Push Jerk

10x Push Up

15x Sit Up

Post load and Rounds completed to comments.

All Levels CrossFit

Skill:

Review of Clean & Jerk

WOD:

“Grace”

30x Clean & Jerk for time.

135/95#

Post load and time to comments.
Monday’s WOD’s

Level 1 CrossFit

Skill:

Jerk

WOD:

15 Minute AMRAP

5x Push Jerk

10x Push Up

15x Sit Up

Post load and Rounds completed to comments.

All Levels CrossFit

Skill:

Review of Clean & Jerk

WOD:

“Grace”

30x Clean & Jerk for time.

135/95#

Post load and time to comments.
Thursday’s WOD:

Level 1 CrossFit

Skill:

Medicine Ball Clean

WOD:

15 Minute AMRAP

10x Med Ball Clean

10x Lemon Squeezers (Sit up Variation)

All Levels CrossFit

A1. Touch and Go Deadlift x 15 reps, Unbroken. Rest 10 Seconds

A2. Box Jumps x 10 reps, Unbroken. Rest 10 Seconds

A3. Slapping Push Ups x 10 reps. Rest 90 Seconds

Complete A1-A3 3 times.

B1. Back Extension (or Barbell Good Mornings) x 25 reps. Rest 10 Seconds

B2. Push Ups x 25 reps. Rest 45 Seconds

Complete B1-B2 3 times.

C. 5 Minute AMRAP

Max Rep Unbroken Double Unders.

Every break you must complete 10 sit ups before you begin Double Unders again.

Post number of double unders completed to comments.
Update on the new gym: It is Awesome! Sorry I haven’t had many photos lately and have been lagging on the site…we’ve been at the gym from 630am until about 2:30am for a few weeks now. The place is absolutely amazing, and the people in it are even better!

See ya’ll this weekend for more awesome CrossFit action!