WOD

1/28/13

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Hang Snatch (Squat): 10×1

 

8 min AMRAP:

  • 5 Power Snatches (135/95) or 60%1RM
  • 10 Wall Balls
  • 20 Lateral Jumps Over The Bar

 

Extra:

GHRs: 3×10

1/26/13

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A1. Weighted chin ups: 3×5 (1min rest)

A2. Weighted push ups: 3×5 (1min rest)

 

In 12 minutes, complete the following with a partner:

60 Burpees

Then, AMRAP of:

12 Front squats (135/95)

60 Double unders

 

Extra:

Strict TTB: 3xME

 

 

 

1/25/13

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Deadlift 3×5

 

4×100 yard Sprints

 

4 Rounds:

  • 30 seconds of Ring Rows
  • 30 seconds of Push Press (75/55)
  • 1 minute rest

 

Extra:

3 Rope Climbs

 

 

Andersonville CrossFit, Edgewater, Chicago

 

1/24/13

Rest/Make Up Day

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1/23/13

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Every Minute on the Minute for 7 Min:

  • 1 Power Clean
  • 2 Hang Squat Cleans

 

5 Rounds:

  • 10 Wall Balls (20/14)
  • 15 Russian KBS (70/55)
  • 50 Single Unders

**12 min time cap

1/22/13

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Press 3×5

For Time:

  • 5 Box Jumps
  • 25 Burpees
  • 5 Box Jumps
  • 25 Pull Ups
  • 5 Box Jumps
  • 15 Burpees
  • 5 Box Jumps
  • 15 Pull Ups
  • 5 Box Jumps
  • 5 Burpees
  • 5 Box Jumps
  • 5 Pull Ups
  • 5 Box Jumps

Extra:

Work on goals for 10 minutes

 

 

Andersonville CrossFit, Chicago, Edgewater 

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