Push Press
– 2 Rep Max
Clean and Jerk
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Barbell Good Morning
5 x 5 Reps
Category: Workouts
“Grace”
Courtesy of CrossFit
– 30 Clean and Jerks for time
Pullup
– 2 Rep Max
Snatch
– 8 x 2 Reps
Barbell Lunges
5 x 5 Reps (Each Leg)
Categories
2010-01-06 UGS WOD
4 Rounds
1a. 10 Ring Dips
1b. 5 Weighted Pullups
4 Rounds
2a. Max Tactical Pushups
2b. 50′ Rope Pull & 50′ Tire Row
5 Rounds
3a. 5 KB Snatch & Press
3b. 20 Tread Chops
2 x 10 Minute AMRAP
5 minutes between rounds
– 5 Box Jumps
– 10 Situps
– 15 Air Squats
Tabata Circuit (20/10)
– Press 8 x 30 Seconds
– Rower 8 x 30 Seconds
– Jumping Pullup 8 x 30 Seconds
– Wall Ball 8 x 30 Seconds
5 Rounds
– 5 Deadlifts
– 10 Burpees
Categories
2010-01-04 UGS WOD
4 Rounds
1a. 5 Deadlift
1b. 200′ Tire Drag
4 Rounds
2a. 10 Sandbag Lunges
2b. 5 x (1 Tireflip & 5 Tire Jumps)
3 Rounds
50′ Heavy Tire Drag
Squat Clean
– 2 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Rack Jerk
– 8 x 2 Reps
Hip Thrusts
– 5 x 5 Reps
Categories
2010-01-02 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have Group, Strength, and UGS WODs that you can do or you can choose to do a WOD that you missed this week.