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WOD 010718: Complicated Complexes


CrossFit: Strength: 3 Press + 2 Push Press + 1 Push Jerk (2) 3+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – not to failure Conditioning: 3 RFT: (A) 20 KB Swings (24/16kg) 40 S.A. OHWL (24/16kg) (1,2,3…) 20 Cal on Rower 40 Double Unders (120 Singles,

CrossFit:
Strength:
3 Press + 2 Push Press + 1 Push Jerk
(2) 3+2+1 x @ Empty BB – then
(5-7) based on feeling build to a heavy complex – not to failure

Conditioning:
3 RFT:
(A) 20 KB Swings (24/16kg)
40 S.A. OHWL (24/16kg) (1,2,3…)
20 Cal on Rower
40 Double Unders (120 Singles, 20 SSDs)

RX+:
3 RFT:
(A) 20 KB Swings (28/20kg)
40 S.A. OHWL (28/20kg) (1,2,3…)
20 Cal on Bike
40 UB Double Unders

BootCamp:
WOD 1:
20 Mins AMRAP
20 Battle Ropes Waves w/ Reverse Lunges
10 Push Ups
12 KB Single Arm Bent Over Row (Use box for Support) 20 X-Sit Ups
30s rest after every round

WOD 2:
8 Mins Alt EMOM
A) 30 Skater Jumps
B) 12 Knees to Chest

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