It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, January 23, 2017

Opening...

Just in case you did not know... WE ARE NOW OFFICIAL!!!
CrossFit WR

Warm-Up
20 Burpees

2 Rnds:
Mini Leg Blaster
5 Push Ups
7 Sit Ups
9 Hip Extensions

BB Warm-Up

Snatch Warm-Up
5sets of:
Snatch Complex (for speed, form & tech...be quick)
Rest 60s b/t

1 Snatch DL + 2 Hang Snatch High Pull + 2 Power Snatches (reset for each of these)

do not go heavier than 95#

OPENING DAY
For Time:
21-15-9
Wall Ball
Pull Ups
Thrusters (95#/65#)
Box Jumps (24/20)
KB Swings (55/35)

SNATCH + Ring MU
OTM x 12:
odd = Power Snatch (3-3-2-2-1-1...work to heavy)
even = Max Ring MU (use as many sets as needed)

Oz ~ (strength = Snatch/Snatch Pulls/Front Squats) / 14:21 (75#/35#)
Jones ~ 20:06 (45#)
Stan ~ 12:20 (75#/35#)
tb ~ 15:26 (6:19-5:49-3:18) / PS=135-135-145-155-175-185 MU=6-4-4-3-5-6 (28)

 Blessed be the Lord our God, blessed from age to age.
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