You are here: Home | Blog
 
January 14, 2012

1) 3 rounds not for time:
2 – 4 bar muscle ups
15 toes to bar
6 kipping hand stand push ups (focus on increasing speed)

2) On the minute for 10 minutes, complete max reps of 165/105 clean and jerk in 15 seconds (power or full). You will work for the first 15 sec of the minute and rest the remaining 45 sec. Score is total number of reps.

3) Complete as many rounds as possible in 10 min of
8 x burpee box jump overs (30/24″)
20 x kettlebell swings (24/16kg)

Posted on by

5 thoughts on “January 14, 2012

  1. 10 min C&J wod: 41 reps (4,4,4,4,4,4,4,4,5,4)
    10 min AMRAP: 6 rounds + 1 bbjo (169 reps)
    Fun morning with fun group—we were missing a few though. Hopefully, everyone will return for tomorrow’s action.

  2. C&J – 35 Reps (3,3,3,3,3,4,4,4,4,4)
    AMRAP – 4 rounds + 8 BBJO + 19 KB’s

    Enjoyed the workouts today. Ditto to Sam about the absent members. Tomorrow will be a fun day.

  3. clean and jerk’s – (5+5+5+5+5+4+5+4+4+4) 46 reps total. Enjoy this kind of training.

    Burpee box jump overs and Kettle bell swings (10 Minute amrap) – 5 Rounds + 8 jump overs +18 kettlebells

    Good work Sam and Andy on the Amrap. Brad and Scott, well, you guys need to pick up the pace a little bit. Enjoyed the workouts today guys.

  4. EMOM for 10 min C&J wod: 3,3,3,3,3,3,3,3,3,4 = 31 reps

    10 min AMRAP: 5 rounds + 8 bbjo + 12 kb’s

    Really good wods and fun morning.

Leave a Reply to Rick R. Cancel reply

Your email address will not be published. Required fields are marked *

 

Categories

 

Recent Posts

 

Archives

 

Most Read Articles

Friends of


Contact us

CrossFit 28
3201 Skyline Dr. Pineville
LA 71360