Cindy
Warmup: 2×200 meter run (slow, fast) 10 squats 10 push-ups 10 bear hug squat jumps 5 pull-ups strict 5 Kipping/butterfly pull-ups Post your scores to the Whiteboard. Workout of the Day “Cindy” As many
CrossFit Total
Warmup: Jump rope 2 min 10 fire hydrants 10 squats 10 lunges 10 push-ups 10 barbell strict press 10 Russian 10 American Post your scores to the Whiteboard. Workout of the Day For the
Open Workout 13.1
Warmup: USAW snatch Post your scores to the Whiteboard. Strength: Back Squat Find your 5 rep max. 3×5 Post your scores to the Whiteboard. Workout of the Day CrossFit Games Open 13.1 Proceed through
10 min AMRAP
Warmup: USAW Snatch Post your scores to the Whiteboard. Strength: Hang squat snatch 10×1 Post your scores to the Whiteboard. Skill: Pullup progression from Chris Spealler video Post your scores to the Whiteboard. Workout
3 Rounds for Time:
Warmup: 2 min jump rope 10 squats 10 lunges 10 situps 10 pushups Post your scores to the Whiteboard. Strength: Hang squat cleans 10×1 Post your scores to the Whiteboard. Workout of the Day
This Weeks WODs
Monday (2) Warmup: 2 min jump rope 10 squats 10 lunges 10 situps 10 pushups Strength: Hang squat cleans 10×1 3 rounds for time: 30 wall balls (20/14) 30 GHD situps 30 lunges (3
12 min AMRAP
Warmup 2×200 meter run 10 pushups 30 sec handstand hold 5 scaled hspu 5 strict pullups 5 kipping/butterfly pullups 5 ctb pullups Post your scores to the Whiteboard. Workout of the Day 12 min
Open 15.1/15.1a
Warmup USAW clean Post your scores to the Whiteboard. Workout of the Day CrossFit Games Open Workout 15.1 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women