22 Jan, Wednesday

Posted: January 21, 2014 in WODs
Strength Training Week 3 of 10!

 Warm-up:  500m Row, 50 DU, Hip Joint Mobility


5x 4/8 FS/BS @75%

4x 8Weighted Ring Rows



2min AMRAP

5 Pull Up

7 Burpee

12 DU

1min Plank Hold

  1. Yuki says:

    Gym is closed… Have a nice snow day!

  2. Gerard says:

    This is ridiculous closing the government on the prediction of snow. The DMV has gotten soft. Cross fitters need their daily fix of sweat and pain to make it through the week. It should be a requirement upper management become cross fitters the government would never shut down they would disallow holidays as well. Go Cross Fit.

  3. Gerard says:

    How about a Government Shutdown Routine dedicated to the shut down.

  4. Dee says:

    Good, I did push-ups yesterday instead of pulls ups. I can still make it if the gym is open. 🙂

  5. Yuki says:

    I have been calling gym, and they don’t answer… I assume they are closed… 😦
    Will save this WOD for tomorrow and will post another snow day WOD.

  6. Yuki says:

    Gym is open 2 hrs delay. I will be there for noon class!

  7. Gerard says:

    I’m there

  8. Michelle says:

    FS/BS @ 155#, 4/8 reps, 4 Rounds
    WOD: 3 RFT
    15 KBS (40#)
    15ea KB Clean & Jerk
    15 goblet squat
    30 hand-to-hand swings
    15ea KB Snatch
    24:52 RX

  9. Yuki says:

    125# for FS/BS
    No weight for Ring Row…
    10 Rounds for conditioning.

  10. Gerard says:

    5 rds, + 5 pull ups, 7 burpees and 2 DU

  11. Gerard says:

    125 FS/BS
    15 lbs weight jacket Ring Row

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