January 6, 2018

Blind Draw Partner Wod:  8:50am draw

Complete for time:

100 Wall Balls (20/14) 10'/9'

100 Calorie Row

100 KB Swings (55/35)

100 Calorie Assault Bike

100 DB Alternating One arm Hang Snatches (35/25)

100 DB One Arm Alternating Push Presses (35/25)

 

 

January 5, 2018

Fun Friday Partner Wod

Blind draw 5:00 before class:

30 minute AMRAP of:

20 Flat Bench Presses (115/75)

30 Calorie Assault Bike

40 Calorie Row

50' Farmers Carry (70/45)

60 Wall Ball Sit Ups (14)

Happy hour at WOODY'S from 5-7pm to wish David Winholtz Happy Birthday

January 4, 2018

" DANNY"

20 minute AMRAP of:

30 Box Jumps (24/20)

20 Push Presses (115/85)

30 Pull Ups

Strength Wod:  Snatch  85%  3X3

January 3, 2018

CROSSFIT TOTAL

BACK SQUAT 1 REP

SHOULDER PRESS 1 REP

DEADLIFT 1 REP

POST TOTAL

January 2, 2018

Reminder:  New class times start today.  Go to mlcrossfit.com

Complete "ANGIE" for time:

100 Pull Ups

100 Chest to floor PUSH UPS

100 CF Sit Ups

100 Ball Squats

* Angie is no partitioning

Strength wod:  Clean &  Jerk  1 rep max