CrossFit-190115
Might as well JUMP! MetCon/Cardio 4 RFT 5 Burpee Box Jump Overs (24/20) 5 BMU 50 DU *DU = 1min, BMU = 1min, BBJO = 30sec Optional Buy Out “The Finisher”
Might as well JUMP! MetCon/Cardio 4 RFT 5 Burpee Box Jump Overs (24/20) 5 BMU 50 DU *DU = 1min, BMU = 1min, BBJO = 30sec Optional Buy Out “The Finisher”
“From the window, to the Wall balls” MetCon/Cardio “Open WOD 13.3” AMRAP 12 150 WB (20/14) 90 DU 30 RMU *If anybody finishes RMU (or scales), head back to WB Optional Buy Out “Gripped”
3RFT 500m Row .7 mi Bike 100 DU Optional Buy Out “ScapJacked v2”
Leslie lifting during the tailgate wod. For Reps 30 on/30 off x 5 ea Cal bike DU *Score is cumulative total DU & AAB Optional Buy Out “ScapJacked v3”
Welcome back to Jessica after your maternity break. Already crushing the WODS! Cardio AMRAP11 21 Cal Row 15 Box Jump Overs (24/20) 9 C2B 30 Dubs Optional Buy Out “Midline Giant” *11 mins is a moderate range, bordering on longer range, type of workout. This means we
Breathe and focus on one movement at a time. MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Bicep Curl Grasshoppers (R/L= 1) * This is a heart rate
Today is a lot of ups and downs with jumping, sitting, burpees and pull-ups… focus on your win. MetCon 12min clock: “Annie” 50-40-30-20-10 DUBs Sit-ups Then with remaining time: AMRAP Burpee Pullups **Two scores: Time on “Annie” and Reps on BPU Optional Buy Out “ScapJacked v2” 3 Rds
“We’re here for you. ” – AAB Cardio AMRAP 15 2000m Row 200 DU ME AAB **Score is distance on bike (miles) Optional Buy Out “Abs Up” 1-3 Rounds 30 Hollow Rocks Left Plank (45 sec) Right Plank (45 sec) 20 Superman Reverse Snow Angels “I want
By boat, by bike, by rope… 5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs Then Mobility “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott
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