WOD 11.10.16 Strict Press 5 – 3 – 1 – 2 – 4 Complete in order; Score is total weight added together for each lift (20 min cap) Metcon 12 min AMRAP 6 Suicides (down to 25 m mark and back 3 times) 12 Toes to Bar November 10, 2016/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 CCP2016-11-10 09:06:582016-11-13 15:47:1511.10.16
WOD 11.9.16 TABATA Squats then max Burpee Box Jumps for 2 min (start bbj after 10 rest interval for last TABATA round) Score is squats + bbj rest 3 min TABATA Row (cal) then max HSPU rest 3 min TABATA Hollow Rocks then max HR Push Ups November 9, 2016/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 CCP2016-11-09 09:06:262016-11-10 12:15:5611.9.16
WOD 11.8.16 Three Rounds 800m Run 1 minute rest Metcon: 90 DU 30 Power Clean (135/95) 90 DU November 8, 2016/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 CCP2016-11-08 09:06:142016-11-10 12:14:2211.8.16
11.10.16
Strict Press
5 – 3 – 1 – 2 – 4
Complete in order; Score is total weight added together for each lift (20 min cap)
Metcon
12 min AMRAP
6 Suicides (down to 25 m mark and back 3 times)
12 Toes to Bar
11.9.16
TABATA Squats
then max Burpee Box Jumps for 2 min (start bbj after 10 rest interval for last TABATA round)
Score is squats + bbj
rest 3 min
TABATA Row (cal)
then max HSPU
rest 3 min
TABATA Hollow Rocks
then max HR Push Ups
11.8.16
Three Rounds
800m Run
1 minute rest
Metcon:
90 DU
30 Power Clean (135/95)
90 DU