CH Reynolds CrossFit 12/11

SKILL FOCUS

Footwork

WOD

Complete the following for time…

  • 50 Double Unders
  • 10 KB Swings
  • 40 Double Unders
  • 20 KB Swings
  • 30 Double Unders
  • 30 KB Swings
  • 20 Double Unders
  • 40┬áKB Swings
  • 10 Double Unders
  • 50 KB Swings

We are…

CH Reynolds CrossFit 12/10

SKILL FOCUS

Footwork + Bear Complex

WOD

Tabata L-Sit Hold

Followed by…

5 Rounds (7 Cycles: Bear Complex)

1 Cycle = Power Clean, Front Squat, Push Press, Back Squat Push Press

We are…

CH Reynolds CrossFit 12/4

SKILL FOCUS

Footwork + Power Snatch

WOD

12 Minutes to work up to a ‘heavy’ Power Snatch

Followed by…

  • 75 – Power Snatches (75/45)

We are…

CH Reynolds CrossFit 12/3

WOD

Complete the following for time…

2 Rounds

  • 1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
  • 10 – Box Jumps (24/20)
  • 1 Round of Cindy
  • 15 – V-Sit Ups
  • 1 Round of Cindy
  • 20 – KB Swings

CAP TIME: 30 Minutes

We are…

CH Reynolds CrossFit 12/2

SKILL FOCUS

Footwork + Clean n’ Jerk

WOD

Complete the following for time…

AMRAP for 20 Minutes

  • EOPL / 250M Row (fast!)
  • 5 – C n J
  • 7 – Knees 2 Elbow

We are…

CH Reynolds CrossFit 11/26

SKILL FOCUS
Footwork + Deadlift

WOD
15 Minutes to find a HEAVY 3RM Deadlift

Followed by…

15min AMRAP
5 – Deadlifts (205/135lb)
10 – KB Swings (32/34kg)
30 – Double Unders

We are…

CrossFit CH Reynolds 11/25

SKILL FOCUS

Footwork + Hang Clean

WOD

20mins – 1 min ON, 1 OFF
5 Hang Cleans (185/125)
Max Box Jumps w/ Remainder
of Minute (24/20)

Even: Work
Odd: Rest

We are…

CH Reynolds CrossFit 11/20

SKILL FOCUS

Footwork + Rowing

WOD

EMOM for 10 Minutes…

  • 3 – Heavy Deadlifts
  • 10 – Ball Slams

Followed by…

  • Row 10 x 250M Sprints
  • Rest 1 Minute in between each sprint

We are…

CH Reynolds CrossFit 11/19

SKILL FOCUS

Footwork + Front Squat

WOD

Complete the following for time…

7 Rounds

  • 15 – KB Swings
  • 15 – Thrusters
  • 15 – Box Jumps

We are…

CH Reynolds CrossFit 11/18

SKILL FOCUS

Footwork + Clean n’ Jerk

WOD

Complete the following for time…

5 Rounds

  • 5 – Ground to Overhead (135/95)
  • 10 – Burpees
  • 15 – Sit-Ups

We are…

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