Monday, 03.07.2016
STRENGTH EMOM 12 Min 0-5: 1 Power Snatch + 1 Squat Snatch, building Min 6-11: 0:30 Max HSPUs WOD 5RFT 15 Box Jumps (24, 20) 8 Power Snatch (115, 85)
Read More »Saturday, 03.05.2016
WODWith a Partner For Time 50 Burpees 100 Deadlift- 135lb/ 95lb 150 Air Squats 200 Double Unders 50 Burpees *One partner works while one partner rests. Resting partner must sit in bottom of squat
Read More »Friday, 03.04.2016
WOD “Open WOD 16.2” If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders[…]
Read More »Thursday, 03.03.2016
STRENGTH 4 sets, building: 1 Power Snatch + 5 OHS WOD EMOM 12 Odd: Max Burpee Pullups Even: 0:30 Max OHS (95, 65)
Read More »Wednesday, 03.02.2016
STRENGTH EMOM 12 Minute 1: Max T2B Minute 2: Max HSPUs Minute 3: Rest WOD AMRAP 10 6 KBS (70, 53) 12 Wall Balls (20, 14)
Read More »Tuesday, 03.01.2016
STRENGTH In 12 minutes, build up to a heavy single Clean & Jerk WOD 4RFT 12 Box Jumps (30, 24) 8 Clean & Jerks (135, 95)
Read More »Monday, 02.29.2016
STRENGTH EMOM 8 3 Power Snatches WOD AMRAP 10 15 Power Snatches (75, 45) 30 DUs
Read More »Saturday, 02.28.2016
WOD Teams of 2 complete: AMRAP 20 20 Burpee Box Jumps (24, 20) 40 KBS (53, 35) 60 DUs *1 partner works, while 1 partner rests holding KB. 10 Burpee penalty if KB is dropped.
Read More »Friday, 02.26.2016
WOD “Open WOD 16.1” AMRAP 20 25′ overhead walking lunges (95, 65) 8 bar facing burpees 25′ lunges 8 C2B Pullups
Read More »Thursday, 02.25.2016
ANNOUNCEMENTS • There’s still time to sign up for the 2016 CrossFit Open. We will be doing the open WODs on Fridays during class, so you may as well sign up! Visit games.crossfit.com to register, be sure to select CrossFit Tri County as your affiliate! STRENGTH 4 sets building, 5[…]
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