Training of the Day Hang clean: 6 sets of 5 @ 70% in 5 minutes or less then AMRAP in 12 of 1 muscle up, 10 box jumps, 100 double unders Beginner Class Snatch / AMRAP 7 minutes of 7 snatches, 7 wall ball, 7 V-ups Post your scores to the Whiteboard.Read More
Training of the Day Jerk: 2OTM(1push/1split) @ 80% x8min then 100 Hand release push ups, 50 KB clean and jerk, 1k run Post your scores to the Whiteboard.Read More
So swoll of the Day Front sqaut: 2-2-2-2 @ 90% then 3 Rounds of 1 minute each for max reps Jumping weighted squats (35/45), pull ups, burpees beginner class Squat (Back, front, overhead) Dead lift / 3 rounds of 30 air squat, 20 kettlebell swing, 10 double under attempts Post your scores to the Whiteboard.Read More
Beginner class Press/ Push press/ Jerk as a skill 4 rounds for time of 8 shoulder to overhead, 10 burpees, 150m run Post your scores to the Whiteboard.Read More
CrossFit Games workout 14.1 can be found here….. 10 Min AMRAP 30 Double Unders 15 Power Snatches (75/55) http://games.crossfit.com/workouts/the-open KILL IT NINJAS!!!!! Beginner class Handstand/HSPU as a skill 30-20-10 Decline push ups, wall ball, single unders Post your scores to the Whiteboard.Read More
Training of the Day TUT OHS: 1 set, 12 reps (4/4/1) @45% then AMRAP 4 minutes burpees. Rest 1 minute. AMRAP 4 minutes power snatch (60%) Post your scores to the Whiteboard.Read More
Training of the Day Strict press: 8-8-8 @ 70% then 30 HSPU, 1k run, 20 HSPU, 500m run beginner class Clean / AMRAP 8 minutes of 8 power clean, 16 calorie row Post your scores to the Whiteboard.Read More
Training of the Day Dead lift: 3-2-2 @ 90% then 21-15-9 of heavy Kettlebell swings / Cal. Row Beginner class Snatch / 21-15-9 of KB Snatch and capacity jump (12 in overhead target) Post your scores to the Whiteboard.Read More
