WOD 1.11.17 20 Minute EMOM Odd Rounds = 8 Burpee Box Jumps Even Rounds = 8 Pull Up + T2B Combo METCON 6 min AMRAP 40 Goblet Squats (55/35) 30 Swings (55/35) 20 Burpees Max HSPU for remainder of time This pretty much sums it up… Great work today everybody! January 11, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-01-11 10:20:242017-01-11 20:29:161.11.17
WOD 1.10.17 Strength: Split Jerk 15-20 minutes to find 5 RM METCON 15 Clean & Jerk (135/95) 15 Suicides 10 Clean & Jerk 10 Suicides 5 Clean & Jerk 5 Suicides January 10, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-01-10 10:19:252017-01-10 11:47:221.10.17
WOD 1.9.17 25 Plate Thrusters (45/25) 50m Walking Lunges w/ Plate (45/25) 75 Sit Ups 100 DU (300 singles) 1200m Run (3 x 400m runs) 100 DU (300 singles) 75 Sit Ups 50m Walking Lunges w/ Plate 25 Plate Thrusters January 9, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-01-09 10:19:182017-01-10 11:43:591.9.17
1.11.17
20 Minute EMOM
Odd Rounds = 8 Burpee Box Jumps
Even Rounds = 8 Pull Up + T2B Combo
METCON
6 min AMRAP
40 Goblet Squats (55/35)
30 Swings (55/35)
20 Burpees
Max HSPU for remainder of time
This pretty much sums it up…
Great work today everybody!
1.10.17
Strength:
Split Jerk
15-20 minutes to find 5 RM
METCON
15 Clean & Jerk (135/95)
15 Suicides
10 Clean & Jerk
10 Suicides
5 Clean & Jerk
5 Suicides
1.9.17
25 Plate Thrusters (45/25)
50m Walking Lunges w/ Plate (45/25)
75 Sit Ups
100 DU (300 singles)
1200m Run (3 x 400m runs)
100 DU (300 singles)
75 Sit Ups
50m Walking Lunges w/ Plate
25 Plate Thrusters