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WOD

Max rep unborken pull-ups*
*tape your hands and prevent bloody hands!

Rest

8RDFT

RX:

  • 20 DUs
  • 12 Burpee Box Jumps (24″/20″)

L2:

  • 10 DUs
  • 12 Burpee Box Jumps (24″/20″)

L3:

  • 80 Singles DUs
  • 12 Burpee Box Jumps (20″/16″)

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Skill:

  • Kipping Pull-ups
  • Butterfly Pull-ups

WOD:

Nicole

20 min AMRAP:
Run 400 meters (outside)
Max rep Pull-ups

Post number of rounds and total reps of pull-ups completed

Performance WOD:

Bench Press:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80%

50 Push Jerks

Attention: Our coaches will be at the mall for CrossFit for Hopes tomorrow at 1145am.  Noon class is cancelled, however, you can still come in and workout at Verve at noon.

WOD:

Max rep pull-ups

Rest

8RDFT

RX:

  • 20 DUs
  • 12 Burpee Box Jumps (24″/20″)

L2:

  • 80 Singles DUs
  • 12 Burpee Box Jumps (24″/20″)

L3:

  • 80 Singles DUs
  • 12 Burpee Box Jumps (20″/16″)

RESULTS

photo (2)


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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