Open Prep

Thursday 2/1

CrossFit: ‘14.1’ AMRAP 10 min: 30 Double unders 15 Power snatches QuickFit: In teams of 2, AMRAP 12 min: 3 push-ups 6 ring rows 9 situps/v-ups 12 russian KB swings 15 ball slams Partner A does 3 push-ups, Partner B does 6 ring rows, Partner A does 9 sit-ups, Partner B does 12 russian KB […]

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Friday 1/12

CrossFit: ‘16.2’ Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes to bar 50 double unders 15 squat cleans 135/85# If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes to bar 50 double unders 13 squat cleans 185/115# If completed before 8 minutes,

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Wednesday 1/10

CrossFit: ‘15.3’ AMRAP 14 Minutes of: 7 ring muscle-up 50 wall-ball shots 100 double unders Longevity: AMRAP 14 min: 7 ring rows 21 air squats 42 SU jump rope QuickFit: 4 rounds: 10 assault bike cals arms and legs 10 assault bike cals arms only 10 assault bike cals legs only  

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Tuesday

Team WOD: Five sets for max reps of: 60 seconds of assault bike (for calories) 60 seconds of Burpees 60 seconds of Box Jump overs (24″/20″) Rest 60 seconds teams of 3-4, one teammate following the preceding on the top of each minute.

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