Tony L finishing a set of toes-to-bar
CrossFit WOD for Saturday 11/11
CGO 14.4
AMRAP in 14 minutes:
60 calorie row
50 toes-to-bar
40 wall ball, 20/14# to 10/9′
30 power cleans, 61/43kg
20 muscle-ups
Compare to 26JAN2016. Post time to whiteboard!
Cheryl C
Cycling movements in manageable sets will be important in maximizing today’s score.
ARTICLES
+ What Happened When We Used CrossFit For Marathon Training – Runner’s World
CrossFit WOD for Max Thursday 1/26
CGO 14.4
AMRAP 14 mins
60 calorie row
50 toes-to-bar
40 wall balls, 20/14#
30 cleans, 61/43kg
20 muscle-ups
HellaFit WOD
FIGHT GONE HELLABAD
5 rounds, 1 min each:
1. split squat
2. Cossack squat
3. bent over row
4. KBS
5. burpee
6. rest
Bobby B and Dave H
ARTICLES
+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times
CrossFit WOD for Test Tuesday 1/24
50-40-30-20-10 reps for time:
wall ball
situps
double unders
OR if you’ve never done the benchmarks separately before
“ANNIE”
50-40-30-20-10 reps for time:
situps
double unders
rest 1 minute, then
“KAREN”
150 wall ball for time
Post times to whiteboard!
HellaFit WOD
THE UPHILL
30 min AMRAP:
100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS
