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WOD

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🏋️CrossFit 🏋️

Wed, 1/23/2019 CrossFit
Deadlift
EMOM 7
Build Up To A Heavy Unbroken Set Of 3

"Frank the Tank"
AMRAP 5
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

💪Fit30 💪

Wed, 1/23/2019 FIT30
"Frank the Tank"
3 Rounds
AMRAP 5
20 Wallballs
15 Kettlebell Deadlifts
10 Burpees
(Rest 2 mins btwn AMRAPs and start where you left off. Score is total reps performed across the 3 AMRAPs).

💪FitX45 🏋️

Wed, 1/23/2019 FITX45
Deadlift
5 x 5
Build up to a weight that is challenging but allows you to maintain good form.

"Frank the Tank"
AMRAP 6
Buy-In: 50 Wallballs
12 Kettlebell Deadlifts (44/35)
12 Lateral Kettlebell Burpees

Rest 3 Minutes

AMRAP 6
Buy-In: 40 Wallballs
9 Deadlifts (53/44)
9 Lateral Kettlebell Burpees

Rest 3 Minutes

AMRAP 6
Buy-In: 30 Wallballs
6 Deadlifts (70/53)
6 Lateral Kettlebell Burpees

Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=01/23/2019#autoOpenWod=t
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1/22/19

🏋️CrossFit 🏋️

"Chain Reaction"
3 Rounds
21/15 Calorie Bike
7 Pull-ups
7 Toes to Bar
7 Chest to Bar Pull-ups

Directly Into...

3 Rounds
9 Power Cleans (115/80)
9 Push Jerks (115/80)

Finisher
2 Rounds Not For Time
100' Single Arm Overhead DB Walk (Left) + 15 Abmat Sit-Ups
100' Single Arm Overhead DB Walk (Right) + 15 Abmat Sit-Ups
100' Double Arm Overhead DB Walk + 15 Abmat Sit-Ups

💪Fit30 💪

"Chain Reaction"
3 Rounds
21/15 Calorie Bike
21 Ring Rows

Directly Into...

3 Rounds
10 Kettlebell Swings
10 Kettlebell Push Jerks (5 Each Side)

💪FitX45 🏋️

"Chain Reaction"
4 Rounds
21/15 Calorie Bike
7 Ring Rows
7 Jumping Pull-Ups
7 Hanging Leg Raises

Directly Into...

5 Rounds
10 Kettlebell Swings
10 Kettlebell Push Jerks (5 Each Side)
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🏋️CrossFit 🏋️
Mon, 1/21/2019

Snatch
EMOM 8
2 Hang Power Snatch + 1 Overhead Squat
Build Up To Heavy please have athletes build up to at least a little heavier than workout weight

"Double Date"
AMRAP 15
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

💪Fit30 💪
Mon, 1/21/2019

"Double Date"
AMRAP 14
16 Alternating Dumbbell Snatches
100 Single Unders
16 Dumbbell Squats
20/16 Calorie Row

💪FitX45 🏋️
Mon, 1/21/2019

Back Squat
5 x 5
Build up to a weight that is challenging but allows you to maintain good form.

"Double Date"
AMRAP 18
16 Alternating Dumbbell Snatches
120 Single Unders
16 Dumbbell Squats
30/21 Calorie Row
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