CH Reynolds CrossFit 10/30

SKILL FOCUS

Footwork

WOD 

3 x 1

Power Clean + 1 Front Squat

Followed by…

5 Rounds

  • 400M Run
  • 10 Front Squats

We are…

CH Reynolds CrossFit 10/29

SKILL FOCUS

Footwork + Hollow Rock

WOD

Part 1

5 Rounds

  • 15 – Hollow Rocks
  • 20 – Handstand Hand Releases or 20 second Barbell Hold Overhead

Part 2

AMRAP 5 Minutes

  • 5 – Burpees to Target
  • 3 – K2E  or 5 (Hanging/Laying Leg Raises)

MEDIA OF THE DAY

Selfie

#chreynoldsselfie

We are…

CH Reynolds CrossFit 10/28

SKILL FOCUS

Deadlift, Hang Power Clean, Push Jerk

WOD

DT = 12 Deadlifts, 9 HPC, 6 Push Jerks

3 Rounds

  • 1 Round of DT
  • 200 M Run
  • 1 Round of DT
  • 250 M Row

We are…

CH Reynolds CrossFit 10/22

SKILL FOCUS

Push Jerk + Footwork

WOD

Push Jerk

1-1-1-1-1

Complete the following for time…

3 Rounds

  • 50 – Double Unders
  • 25 – Push Jerks (75/55)

We are…

CH Reynolds CrossFit 10/21

SKILL FOCUS

Lunge

WOD

EMOM for 10 Minutes

  • 3 1/4 Front Squats

Followed by…

2 Rounds

  • 800M Run
  • 60 – BB Lunges
  • 40 – Pull-Ups/Ring Rows
  • 20 – Push-Ups

We are…

CH Reynolds CrossFit 10/15

SKILL FOCUS

Footwork + Barbell Shrugs + Hang Power Clean

WOD

Barbell Shrugs (Launch Position)

5-5-5

Hang Power Cleans

3-3-3

Followed by…

AMRAP 5 Minutes

  • 3 Power Clean
  • 3 Bar Facing Burpees

We are…

CH Reynolds CrossFit 10/9

SKILL FOCUS

Footwork + Snatch

WOD – (Courtesy of Coach Cheryl from NC)

Hang Muscle Snatch 3-3-2-2-1-1

Hang Power Snatch 3-3-3

Followed by

8 min AMRAP

  • 10 Alt. DB Snatches
  • 15 Box Jumps

We are…

CH Reynolds CrossFit 10/8

SKILL FOCUS

Footwork & Push Press

WOD

15 Minutes to find a Heavy 1RM Push Press

Followed by…

1 Push Press EMOM for 10 Minutes (85% of 1RM)

&

2000M Row

We are…

CH Reynolds CrossFit 10/2

SKILL FOCUS

Footwork

WOD

Complete the following for time:

4 Rounds

  • 400M Run
  • 15 – KB Swings
  • 12 – KB Push Press (6 each arm)
  • 9 – Pull-Ups

We are…

CH Reynolds CrossFit 9/30

SKILL FOCUS

Footwork + Front Squat

WOD

15 Minutes to find 1RM Front Squat

Followed by…

Helen

3 Rounds

  • Run 400M
  • 21 – KB Swings
  • 12 – Pull-Ups

We are…

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