Entries by Andrew Gonzales

Wednesday Feb. 4th

February 3, 2015 in /by

Strength DL 5 @ warm up (2x) 3 @ 80% 3 @ 85% 3+ @ 90% WOD 5 RFT 3 Hang Snatches (95/65) 6 OHS (95/65) 15 WBSU (20/14) Cash out Broad jump- maximal effort

Tuesday Feb. 3rd

February 2, 2015 in /by

Skill Double Unders WOD “Helen” 3RFT of Run 400 meters 21 KBS (54/35) 12 Pull-ups Cash out Row 750m for time

Motivational Monday Feb. 2nd

February 1, 2015 in /by

Group warm up Strength Back Squat 3-3-3-3-3 Working off percentages WOD CrossFit Open WORKOUT 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees

Thursday Jan. 29th

January 28, 2015 in /by

Strength Bench 8 @ warm up 5 @ warm up 3 @ 80% 3 @ 85% 3+ @ 90% WOD 6min ascending ladder by 3 WB (20/14) Sit-ups Rest 3min 6min Ascending ladder by 5 KBS (62/35) Tuck Jumps Cash out 3 sets of dips until failure (score total reps)

Weightlifting Wednesday Jan. 28th

January 27, 2015 in /by

Cleans 3 @ warm up (2x) 3 @ 80% 3 @ 85% 3+ @ 90% WOD- 11:00min AMRAP 5 hang squat snatch (95/65) 10 T2B 7 Burpees Weight lifting OHS 3-3-3-3 Snatch grip high pull 3-3-3-3 (Light) split jerk footwork 3-3-3-3 Bent Row 5-5-5-5

Tuesday Jan. 27th

January 26, 2015 in /by

Warm up/Skill Handstand work Strength 2×5 Push Press 2×3 Push Jerk 3×1 Split Jerk WOD 6RFT 6 Sprints 10 Back Squats (135/85) 8 Ring Push Ups

Arm Wrestling Friday Jan. 23rd

January 22, 2015 in /by

Skill “Over the Top” arm wrestling technique Strength Back Squat 5 @ warm up (2x) 5@ 75% 5 @ 80% 5+ @ 85% WOD 2RFT 15 Clean & Jerk (135/95) 100 DU’s 100m plate run (45/25)