Emily joins the 500-level WODclub!

ARTICLES

+ CrossFit Games Season: An Intermediate’s Guide to the Open – Beyond the Whiteboard

CrossFit WOD for Friday 2/16

CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Compare/contrast to Monday. Post scores to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 3/3 (Deload)

repeat this week’s complexes!

Powerlifting WOD – Week 6/7, Day 3/4

SSB box squats
deadlift + bands

Gymnastics Strength WOD

press day: hspu, dips, handstand presses

Kettlebell WOD

Kettlebell Bent Press Progression

Intervals!
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x

then

Simple & Sinister

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