Friday January 12, 2018

Warm Up

2min easy row


10 GHD

10Hip extensions

10 Alternating Spiderman reach

10 One legged KB reach ( 5 each side)


Teams of 3

100 Cal Row 100 Deadlifts 135/95

80 Cal Row 80 Hang Power Cleans 135/95

60 Cal Row 60 Front Squats 135/95

40 Cal Row 40 Push Jerks 135/95

20 Cal Row 20 Clusters135/95


CrossFit Teens

Gymnastics Skill work:
10min EMOM:
Even Minutes
7 Scaled Banded MU
Odd Minutes
40 Double Unders or 80 singles
AMRAP in 10:00
5 push presses, 95#-135#/65#-95#

10 pull-ups

100-meter run


24 thoughts on “Friday January 12, 2018”

  1. Quinn and justin
    24:16 RX
    Cut reps and cals by 1/3 for our 2 man team. Also only half the rest.

    Awesome morning

  2. 28:?? used 95#, didn’t need to break sets up
    Andrew / Dave / Mark: Good Friday WOD, glad I came, couldn’t think of a good excuse not to …

      1. There was quite a bit of resting actually. I was standing around, smoking a cigarette, ate a sandwich, etc. Especially during the front squats and the clusters.

  3. Team Heather/Luke/Val

    I can’t remember our time at all. Did my movements at 55#. Great job team, and all of 9:30! This was fun, yes I said fun. lol

  4. Joe / Lauren / Carey
    Not sure our time I died once we finished! Haha πŸ˜‚ maybe one of the superwomen can post the time? Girls rocked it! Deff carried me through the end of that one! Nice job girls!! πŸ’ͺ🏾πŸ’ͺ🏾πŸ’ͺ🏾

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