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CrossFit-190109

January 8, 2019 0 minute read

“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

CrossFit-190110

January 9, 2019 0 minute read

Drop it like a squat Strength/MetCon AMRAP 6 ME BSQ (225/155)* *Every break in sets = 7 Strict HSPU *STRETCH DAY TODAY Optional Buy

CrossFit-190111

January 10, 2019 0 minute read

Row, Row, Row your boat Cardio For Time 3000m Row *14min Cap Optional Buy Out “Night Out”

CrossFit-190112

January 11, 2019 0 minute read

Teamwork makes the dream work! Strength/MetCon 100 Synchro Burpees 80 S2OH (155/110) 60 Synchro KB/DB PCl (Heavy) 40 Box Jumps (30/24) 20 Synchro KB/DB FSQ

CrossFit-190114

January 13, 2019 0 minute read

“You must learn to love the snatch” -Mike Pearman(3-time Olympian, ex-GB National Coach) Cardio E3MOM x 4 500m Row ME HPSn (95/65) *1min rest

CrossFit-190115

January 14, 2019 0 minute read

Might as well JUMP! MetCon/Cardio 4 RFT 5 Burpee Box Jump Overs (24/20) 5 BMU 50 DU *DU = 1min, BMU = 1min, BBJO

CrossFit-190116

January 15, 2019 0 minute read

Build your strength, build your body, build your confidence! Strength/MetCon AMRAP 3 X 5 5 DL (135/95) 6 PCl (135/95) 7 BSQ (135/95) *FSQ

CrossFit-190117

January 16, 2019 0 minute read

“When your legs scream stop, and your lungs are bursting, that is when it starts. That’s the hurt locker. Winners love it there.” -Chris McCormack

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