WOD February 1, 2018 (Thursday)

Skill Work: Choose either option A,B, OR C to complete for today’s skill

A: Ring MUs in 1 Minute (AMRAP – Reps)
Max Ring Muscle Ups in 1 Minute. Take 1 minute to do as many RMUs

B: Bar MUs in 1 Minute (AMRAP – Reps)
Max Bar Muscle Muscle Ups in 1 Minute

C: Max Unbroken Pull Ups (AMRAP – Reps)
Max Unbroken Pull Ups without coming off the bar

Weightlifting: EMOM Power Snatch (E2MOM 12 Mins, work up to a 2 RM Power Snatch )

WOD: Two rounds For Time – CAP 20 MINUTES

CrossFit – Wed, Apr 29

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
Hype Hitters – Tue, Apr 28

CrossFit One World – Hype Hitters
CrossFit – Tue, Apr 28

CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…

CrossFit One World