CH Reynolds CrossFit 8/21

SKILL FOCUS

Footwork

WOD

EMOM for 10 Minutes, perform the following…

  • 0 minute: 15 WallBalls (20/14)
  • 1 minute: 12 Alternating One Arm KB Swings

Followed by: 

400M ROW Sprint…FAST!

We are…

CH Reynolds CF 8/20

SKILL FOCUS

Footwork

Press Series

WOD

Complete the following for time…

15 Shoulder Press

30 Pull-Ups / Ring Rows

15 Push Press

20 Pull-Ups / Ring Rows

15 Push Jerk

10 Pull-Ups / Ring Rows

MEDIA OF THE DAY

ring around the rosie

 

This made me totally laugh, but I enjoyed it. They had walking lunges and they decided to go in a circle. Never a dull moment!

We are…

CH Reynolds CrossFit 8/19

SKILL FOCUS

Footwork Drills

Hollow Rock

WOD

Backsquat 

5-5-5-5

Followed by…

10-9-8-7-6-5-4-3-2-1

Overhead Weighted Walking Lunges 

Plate Push-Ups

Hollow Rocks

We are…

CH Reynolds CrossFit 08/14

WOD

EMOM for 10 Minutes, complete the following:

  • 0 Minute – 20 KB Swings (24/16)
  • 1st Minute – 5 Burpee Box Jumps
  • 2nd Minute – 20 KB Swings
  • 3rd Minute – 5 Burpee Box Jumps

etc…

Followed by…

  • 10 – 250M Row Sprints  (Partner-Up: You Go, I go till you both accumulate 10 each)

We are…

CH Reynolds CrossFit 8/13

SKILL FOCUS

Back Squat + Foot Drills

WOD

Back Squat

  • 65% X 5
  • 75% X 5
  • 85% X 5

Followed by:

AMRAP for 7 Minutes

  • 5 – Push-Ups
  • 10 – Pull-Ups
  • 15 – Air Squats

We are…

CH Reynolds CrossFit 8/12

SKILL FOCUS

  • Burgener Warm-up
  • The “Three” Pulls
  • Power Snatch

WOD

Buy-In: 400M Run

10-8-6-4-2

  • Power Snatch
  • Dips (Ring, Box)

Buy-Out: 75 Double Unders / 150 Singles / 35 SSD

We are…

 

 

CH Reynolds CrossFit 8/7

SKILL FOCUS

  • Footwork 
  • Squat Clean Thruster

WOD

AMRAP in 15 Minutes

  • 5 – Squat Clean Thrusters (95/65)
  • 10 – Pull-ups
  • 15 – Double Unders

Followed by…

400M Farmers Carry **

**3 Burpee Penalty everytime the weight is dropped

CH Reynolds CrossFit 8/6

SKILL FOCUS

Footwork Drills

WOD

2000 M Row for Time…

Followed by…

AMRAP for 4 Minutes…

  • 10 – KB Swings
  • 10 – Push-Ups

We are…

CH Reynolds CrossFit 8/5

SKILL FOCUS

Foot Work

WOD

Hang Power Snatch 3-3-3

Followed by…

EMOM for 10 Minutes

  • 1 Hang Power Snatch
  • 1 Overhead Squat
  • 1 Hang Squat Snatch

We are…

CH Reynolds CrossFIt 8/1

SKILL FOCUS

Manmakers

WOD

Complete the following for time…

Buy-In: 400M Run

  • 5 – Manmakers
  • 5 – Med Ball Slams
  • 4 – Manmakers
  • 10 – Med Ball Slams
  • 3 – Manmakers
  • 15 – Med Ball Slams
  • 2 – Manmakers
  • 20 – Med Ball Slams
  • 1 – Manmaker
  • 25 – Med Ball Slams

Buy-Out: 400M Run

We are…

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