Posts made in January 13th, 2013

Monday 1-14-13

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Warm Up CrossFit Warm Up 3X15  SKILL Power Snatch WOD Five rounds for time of: 10 Toes to bar 75 pound Power Snatch, 10 reps 10 Wall Ball shots, 20 pound ball  After Bash Ring Push Ups ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance WOD Warm Up: 3 of 9 Essential Movements Skill: Rowing WOD: 10×30 sec max effort row, rest 2:00 min between each score = distance of each round After Bash: EMOTOM – 8 min 3 position Snatch (light)         ———————————————————————————————————————    Travel WOD 5 Rounds for...

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