CrossFit Tri-County

January2019

2.1.19

Teams of 3 (30:00 Time Cap) For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (115/75) 15 Rope Climbs 50 Power Snatches (95/65) 300 Double Unders 70/50 Calorie Bike

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1.30.19

AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups

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1.29.19

Hang Power Clean for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 2 reps #5: 2 reps #6: 2 reps #7: 1 rep #8: 1 rep #9: 1 rep   3 rounds for time: 15 Hang Power Cleans (135/95) 15 Ring Dips Scoring: Time

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1.28.19

Wod: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14)

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1.26.19

In teams of 2, rotate through the following 3 stations: In 8 minutes complete: Max Calorie Row * Switch every minute Rest 1 minute In 8 minutes, complete: Max Box Jumps 24/20 * Switch as you like Rest 1 minute In 8 minutes, complete: Max Double Unders * Switch as[…]

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1.22.19

Teams of 2 complete 5 Rounds: 1 Minute at Each Station Ab Mat Sit ups Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest

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1.21.19

Classes 9am and 6pm only Home Wod Emom 20 2 Burpees 7 Push Ups 12 Air Squats Goal is to finish before the minute. when you can no longer finish before the min you are done! Scale your numbers if needed to make for a good challenge You Complete all[…]

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1.19.19

Teams of 2 Complete all then partner goes Amrap 25 5 Dead Lifts 185/135 5 Push ups 5 Wall Ball sit ups 20/14 5 Box Jumps 24/20 40 Double Unders

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1.18.19

Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65)  30 Toes to Bar 30 Thrusters (95/65) 150/100 Calorie Bike 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80)  30 Toes to Bar 30 Thrusters (115/80) 150/100 Calorie Bike 2[…]

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