Jan 4 2016
WOD NOTES: Keep the intensity lower today. The goal is to keep moving for 30 minutes while pacing and staying relaxed. All levels 30 minute AMRAP 20 calorie row 20 KB swings 20 DU 20 calorie assault bike 20 single arm KB Swing 20 DU 20 calorie Ski erg 20 KB Snatch 20 DU Keep the intensity lower (-150 BPM)
Jan 2 2016
JANUARY NOTES: 2016 here we are!!!! January we have 2 main goals. 1- Accountability challenge with Ali. 2- Prepping for the CrossFit Open 2016 Stay tuned for more details as they progress. WOD NOTES: Start out today’s session with a familiar movement. We’ve been working on the power clean throughout December so you should have a good idea of loading today. The AMRAP will be an alternating team effort. Fitness and Performance 20 minutes Work up to 1 RM Power clean 9 minute AMRAP 3 power cleans 135/95 6 burpees over bar 12 air squats Sport 7 sets of complex 1 Snatch + 1 OHS 5 sets of complex Front Squat + Split Jerk 4 sets Every 3 minutes 12 Calorie Row 12 Thursters 95/65 12 CTB Rest with time remaining If you have more than 1 minute rest (+ 2 reps each round) If you have less than 45…