Thursday January 12, 2017
(Having a workout partner can be a huge motivator when you are getting started on new things! Do you have a friend or family member that would like to try CrossFit? Bring them into a class and see if you can be the catalyst for helming their dreams come true!)
Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook
Level 2 WOD:
AMRAP in 5 minutes:
Power Snatch (135,95)
AMRAP in 4 minutes:
Row for Calories
AMRAP in 3 minutes:
Overhead Squats (135,95)
AMRAP in 2 minutes:
Triple Unders
**There is no rest break between AMRAPs. You will just move on to the next one. You will have 4 scores today. A rep number for each AMRAP.
Level 1 WOD:
AMRAP in 5 minutes:
Power Snatch (75,55)
AMRAP in 4 minutes:
Row for Calories
AMRAP in 3 minutes:
Overhead Squats (75,55)
AMRAP in 2 minutes:
Double Unders
**There is no rest break between AMRAPs. You will just move on to the next one. You will have 4 scores today. A rep number for each AMRAP.
Bootcamp:
2 rounds for time:
Row 50 calories
150 Hurdle Jumps (L+R=2)
50 Walking Lunges (L+R=2)
Grunt WORK:
Shawn’s Core WOD
Level 2 MODS:
MOD 1: (115,75), Triple Under Attempts
MOD 2: (95,65), Double Unders
Level 1 MODS:
MOD 1: (65,45)
MOD 2: (45,35)
MOD 3: (35,15), DU attempts
MOD 4: PVC, Singles
