WOD for 25 JAN 2016

0500 and 1140ish at the Fred

If you are a CFL1 and reading this and you are not already partying hard with CF89 we need you. We need a coach for the 1140 class. Please let me know if you are interested.

The rest of yousss. I need donations for the Website! I ain’t got the jack I used to have so please donate today so I am not living in a card board box.

The CrossFit open is almost upon us! The open is an awesome experience! I will not be here for the entire thing unfortunately but that is no reason not to do it! Shine like a blazing star CF89 and sign up for the Open!

You can register here:

https://games.crossfit.com/

It cost $20 and is well worth it.

 

 

Wow I am sore.

 

Warm Up:

Complete as many rounds as possible in 7 mins of:

Front Rack Walking Lunge, Right (kettlebell), 40 ft

Front Rack Walking Lunge, Left (kettlebell), 40 ft

Handstand Walk, 40 ft

Burpee Broad Jump, 40

 

WOD:

21-15-9 reps, for time of:

Power Clean, 135/95 lbs

Handstand Push-up

 

Skill:

Alt EMOM

Weighted Strict Pull-up 7-7-7-7-7, using heaviest weight per set

Weighted Strict Bar Dip 7-7-7-7-7, using heaviest weight per set

 

WOD 2:

Complete as many rounds as possible in 8 mins of:

7 Bent Over Barbell Rows, 135/95 lbs

10 Russian Kettlebell Swings, 124/88 lbs

30 Double Unders

One thought on “WOD for 25 JAN 2016

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s