Daily WOD – Feb 15, 2018

Shawn G with some solid form on RDLs!
Shawn G with some solid form on RDLs!

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like including making up a workout from the last week:

  1. Front Squat 3-3-3-3-3
  2. “Open 17.2” – AMRAP in 12 minutes of: 50ft DB lunge, 16 toes to bar (bar muscle ups after 2 rds), 8 DB power cleans
  3. AMRAP in 10 minutes of 5 push presses (135/85#), 15 Russian twists (25/15#), 25 double unders
  4. Complete 5 rounds for time of 400m run, 20 push ups, 20 wallballs (20/14# to 10/9′)
  5. Deadlift 5-5-5-5-5 then 5×10 banded RDLs
  6. Complete 21-15-9 reps for time of: box jumps (24/20″), power snatches (95/65#), pull ups
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This Post Has 4 Comments

  1. Kehl

    CrossFit Endurance @ 6AM

    6 Rounds
    Rounds 1, 3 & 5
    25 Burpees
    400m Run
    Rounds 2, 4, & 6
    25 Squats
    400m Run

  2. Shawn Grady

    Can I still use the “new guy” card for not being good at stuff?

    1. Iggy

      This looks pretty spot on to me. But Yes, good thing with Crossfit is there’s always something considered “new” out there to develop

  3. Kehl

    Vollmer – Vollmer stuff
    Iggy 20:18 (44kb squats)
    Jenn 23:15 Rx
    DE 16:20 Rx
    Catherine 20:14 Rx
    Murray 19:46 (chargers)
    Chris 25:32 Rx
    Emma —
    Missy 16:37 Rx

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