WOD for Tuesday, 1/21/14:
row 500m
50 kettlebell swings (53#/35#)
50 box jumps w/ kettlebell (24″/20″)
50 kettlebell swings
row 500m
WOD for Friday, 1/17/14:
tabata row (for calories)
rest 2 minutes
tabata kettlebell swing
WOD for Thursday, 1/16/14:
12 minutes to find your 1RM overhead squat
rest 2 minutes
every minute on the minute for 10 minutes:
3 overhead squats at 75% of your new 1RM
WOD for Wednesday, 1/15/14:
21-15-9
deadlift (275#/185#)
box jump (30″/24″)
The CrossFit Games Open registration starts today!
WOD for Friday, 1/10/14:
“Open WOD 13.4”
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 clean and jerk (135#/95#)
3 toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar
*continue to add 3 reps per round to each movement until the 7 minutes is up.
WOD for Wednesday, 1/8/14:
With a partner, complete:
100 KB swings (53#/35#)
100 box jumps (24″/20″)
1,500m row
*while one partner works, the other must hold a barbell in the front rack position (135#/95#)