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Partner WOD Saturday!

For time.

  • 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 400 Meter Run w/ Medball
  • 100 Hand Release Push Ups (L2: Box Push-ups)
  • 400 Meter Run w/ Medball
  • 200 Double Unders (L2: 150 DUs, L3: 400 singles)

Run is done together. All other work should be split equally

WOD

Back Squat

5×5 @ 70% of 1RM

3 RFT of

  • 25 Calorie Row
  • 5 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Hand Release Push-ups
  • 15 Air Squats

WOD

Push Jerk

5×2 @ 80% of 1RM

21-18-15-12-9 of

  • Back Squat / from the ground (RX: 155#/105#, L2: 135#/95#, L3: 115#/80#)
  • Hand Release Push-ups

WOD

“CrossFit Open Workout 17.4”

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts, 225#/155#
  • 55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb. ball to 9-ft. target
  • 55-calorie row
  • 55 handstand push-ups

Scaled:

  • 55 deadlifts, 135#/95#
  • 55 wall-ball shots, 20-lb. ball to 9-ft. target/10-lb. ball to 9-ft. target
  • 55-calorie row
  • 55 hand-release push-ups

‘The 12 Days of Christmas’ CFR Style

*Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc.

  • 1 Thruster (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 2 Hand-Release Push-ups
  • 3 Squat Cleans (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 4 Alternating Lunges 
  • 5 Toes-to-Bar (L2: Knees-to-elbows, L3: Knee Raises)
  • 6 Burpees
  • 7 Pull-Ups (L2: Banded Strict Pull-Ups)
  • 8 Alternating DB Snatches (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 9 Wall-Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Deadlifts (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 11 Jump Squats
  • 12 Handstand Push-ups (L2: HSPU w/Pad, L3: 24 Pike Presses)

​Partner WOD Saturday! 

For time. Run is done together. All other work should be split equally

  • 400 meter run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 50 Medball Clusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 400 meter run w/ Medball
  • 100 Hand Release Push Ups (L2: Box Push-ups)
  • 400 meter run w/ Medball
  • 200 Double Unders (L2: 150 DUs, L3: 400 singles)

    Cool Down = Hang out after the WOD and watch the 2016 CrossFit Games with us!


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    Today’s WOD

    • Partner WOD Saturday! // 1/20/18

      *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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