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Monday February 8th (0700)

February 8, 2016

Warm up: L/C/S

On 3:00 for 5 rounds: Back Squat

2-3reps @ 80% plus 10-15 C2B Pullups
WOD
12 min AMRAP
7 Ring dips

9 Squat Cleans 185/125

12 Bar-over Burpees

Friday 05 FEB 2016 (0730)

February 5, 2016

SWIM WOD!

We will depart from the CDC parking lot NLT 0720. Join us if you can!
If you can’t join the swim,here’s a WOD for you to try:
5 rounds for reps of:

1 minute of 185-lb. deadlifts

1 minute of push-ups

1 minute of strict knees-to-elbows

Thursday February 4th (0700)

February 4, 2016

No AM coach but there will be experienced cross fitters working out. 
Warmup
L/C/S
WOD
For time: 

9 bar muscle ups

21 push jerks, 115 lb.

7 bar muscle-ups

15 push jerks, 115 lb.

5 bar muscle-ups

9 push jerks, 115 lb.
Sub for a bar muscle up is 3 pull ups and 3 ring dips per MU. 

Wednesday February 3rd (0700)

February 3, 2016

Warmup – L/C/S
WOD 1

Bench- every 3:00 for 12:00

Bench 4-6 reps at 75% plus 5-20 unbroken T2B
WOD 2 – Deadlift- TNG 5@8 then 3 repeats- rest 1:00 between sets. 
WOD 3

15—>1

KB swing 24/16 kg 

Burpee

Tuesday, 02 Feb 2016 (0700/0730)

February 2, 2016

Outside tomorrow.  For the workout make sure you go lighter than normal.  So pick your light weight and maybe even go slighter lighter than that.  They are decievingly hard.

 

Tuesday February 2nd (0700)

February 2, 2016

WOD will be TBD. See you in the AM. 

Monday, 01 Feb 2016 (0730)

February 1, 2016

Outside tomorrow!

  

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