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Partner WOD Saturday!

Team of 3

Complete a 3000 Meter Row and a 1600 Meter Run.

Partner 1 rows, while partner 2 runs. Partner 3 rests. Rotate as needed.

Then

  • 100 Pull-ups (L2: Strict Band Pull-ups)
  • 100 Thrusters (45#/25#)
  • 100 Burpees

Two Partners working at the same time with combined reps. Third partner rests. Rotate as needed.

Then

100 Clam Crunches (each partner must complete these!)

40 Minute Time Cap!

WOD

20 Minute AMRAP of

  • 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#)

and

1 Round of Cindy

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

WOD

Back Squat

3-3-3-3-3-3

For Time:

15-12-9-6-3 of

  • Thruster (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Bar Hop Burpees

WOD

“CrossFit Open Workout 17.5”

10 RFT of

  • 9 Thrusters (RX: 95#/65#, Scaled: 65#/45#)
  • 35 Double Unders (Scaled: 35 Single Unders)

40 Minute Time Cap

Stick around after your WOD heat for our End of the Open Potluck!

WOD

3 Rounds of

  • 1 Minute of Thrusters (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 1 Minute of Sumo Deadlifts (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 1 Minute of Burpees
  • 1 Minute Rest

Score = total reps completed.

WOD

Skill: Thrusters and Kipping Pull-ups

For Time:

“Fran”

21-15-9 of

  • Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Pull-ups (L2: Strict Band Pull-ups)

then

1 Mile Run


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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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