2.25.2016

HAPPY CROSSFIT CHRISTMAS EVE!!! SWOD 12 Minutes EMOM 1 Clean and Jerk Starting weight = 50% of max Increase your weight each round either by 5, 10, 15 or 20 pounds. WOD 5 Rounds 200 Meter Run 3 Squat Cleans 185/125 Comp 205/135 10 Bar Hopping Burpees

2.22.2016

SWOD 3 Rounds 250 Meter row sprints (Score is your slowest round) 1 Minute Rest in between WOD Open Test AMRAP 20 50 Wall Ball (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145,100#) 20 Jerks (145,100#) 10 Snatches (145,100#) 10 Muscle Ups