Metcon (Time) Skill Practice: Double Unders then 100 Double Unders For Time Sumo Deadlift (20 Minutes to Find a 2RM) Warm up as follows: 5 @ 50% – 5 @ 65% – 3 @ 75% *Strength only today Auburn Winter Lift bring home the Gold! Doug, Coach Ed and Ashley!
WOD 30-25-20 reps for time of: 20/14-lb. wall-ball shots Ab Mat Situps 20-inch box jumps 75/55-lb. push presses Nice work fellas! 50km Ultra in the books!
Its Open Season Again! Every Friday for the next 5 Weeks we will be doing the CrossFit Open WOD as a gym! Every Saturday at 10am we will judge Open WODs! WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge
WOD 6 Min Core AMRAP 20 Abmat Situps 15 Back Extensions 10 Hollow Rocks then 14 MIN AMRAP: 50 x Double Under 15 x Hang Clean (115/75) 15 x C2B Pull Up
Strength Front Squat 10 x 75% 8 x 80% 6 x 85% Walking Lunges 3 x 20 Meters For time WOD 5 Box Jumps 20 KB Swings 2/1.5 Pood 10 Box Jumps 15 KB Swings 15 Box Jumps 10 KB Swings 20 Box Jumps 5 KB Swings 25 Box Jumps The boys are back in
