CrossFit Tri-County

Wednesday, 04.20.2016

Strength3 Sets Building Power Snatch Cluster 1. 1. 1; Rest 10 Sec/ Rest 2 Min  WOD For Time 20 Power Snatch- 95/ 65 40 Double Unders 15 Power Snatch 40 Double Unders  10 Power Snatch  40 Double Unders  5 Power Snatch  40 Double Unders 

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Tuesday, 04.19.2016

StrengthBack Squat- 1RM WOD  In 7 Min 45 Thrusters- 95/ 65 25 Burpees AMRAP Calorie Row in remaining time Rest 4 Min In 7 Min Row 45 Cal 25 Burpees AMRAP Thrusters in remaining time *Score is Calories from part 1 + Thrusters from part 2

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Monday, 04.18.2016

HOLIDAY HOURS Classes today at 9:00am and 6:00pm only! WODTeams of 2 Complete 100 Pull Ups 150 Double Unders 100 Wall Balls- 20/ 14 to 10ft 150 Double Unders 100 Burpees 150 Double Unders

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Thursday, 04.14.2016

Strength3 Rounds 30 Sec Max Pull Ups- Strict; Rest 30 Sec 30 Sec Max Pull Ups- Kipping Rest 2:30  WOD 7 Min AMRAP  7 Toe to Bar 7 Box Jumps- 24″/ 20″ Rest 2 Min 7 Min AMRAP 7 Wall Balls- 20/14 to 10ft 7 Box Jumps- 24″/ 20″

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Tuesday, 04.12.2016

WOD 3 Rounds For Reps In 3 Min Run 200M 7 Burpees AMRAP Squat Snatches in remaining time- 95/ 65 Rest 2 Min  Rest 5 Min 2 Rounds For Reps In 6 Min Run 400M 12 Burpees AMRAP Power Snatch in remaining time- 95/ 65 Rest 3 Min

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Friday, 04.08.2016

StrengthBench Press- 5RM WOD For Reps On a 12 Min Clock 1/ 2/ 3/ 4/ 5 Muscle Ups Power Cleans Round 1- 135/ 95 Round 2- 165/ 115 Round 3- 185/ 135

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