WOD August 10, 2015 (Monday)

Full Clean
3 x 1 @ 90% of your 1 rep max full clean

Back Squat
*Take 10 minutes to establish a 20 rep max

Complete 9 rds for time:
5 Thrusters (95/65)
5 Pull Ups
*8 minute cap

CrossFit – Wed, Jan 1

CrossFit One World – CrossFit New Year’s Circus (Time) Complete 12 Movement for time: (J)-31 Jumping Air Squat (F)-28 Front Squat (M)-31 Push Press (A)-30 Burpees (M)-31 Hang Power Cleans (J)-30 Box Jump Overs (J)-31 Double Unders (A)-31 Calorie Row (S)-30 Hang Power Snatch (O)-31 Sit up (N)-30 Pull Ups (D)-31 Clusters Time cap: 40…
CrossFit – Tue, Dec 31

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Power Snatches 10 Lateral Burpees 5 Toes to Bar Rx Bar 115/75 Metcon (Time) 5 Rounds For Time 5 Wall Walks 10 DB Overhead Lunges (2-DB) Rx DB 40/25 Rx + DB 50/35
CrossFit – Mon, Dec 30

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 Russian KB Swings 10 Pistols 15 Hand Release Push Up Rx KB 70/53 Rx+ Vest 20/14 KB 70/53 Metcon (Time) For Time 21-15-9 Pull Ups Clusters Rx Bar 95/65 Rx+ Vest 20/14 Bar 95/65

CrossFit One World