Blog

January 7th WOD

1/7/2017


Level 1
L1: Metcon (Time)
For time

60 cal row/ski/ab
50 wall balls
40 pull ups
30 box jumps 24/20
20 burpees


Level 1 Rx+
L1+: CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups


F3
F3:A: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
F3:B: Metcon (3 Rounds for time)
Run around mall; x3; rest 3 mins between sets


Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 7:00am


Competitors
C: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM