Thursday January 12, 2017

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(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