WoD - Jan. 24, 2017

3 Rounds
10 Push-up Crossovers
15 Kettlebell Swings 1/1.5pd
10 Sumo Deadlift High Pull 95/65#

2 Rounds
10 Push-ups
15 Russian Kettlebell Swings 1/1.5pd
10 Sumo Deadlift High Pull 95/65#

Post Times

TIME CAP 18 MINUTES

EMOM 7 Minutes
A1. 1 Push-Press
A2. 1 Split-Jerk

Increasing weight after each minute

3 Rounds
10 Push-up Crossovers
15 Kettlebell Swings 2/1.5pd
10 Sumo Deadlift High Pull 95/65#

2 Rounds
10 Push-ups
15 Russian Kettlebell Swings 2/1.5pd
10 Sumo Deadlift High Pull 95/65#

Post Times

TIME CAP 18 MINUTES

EMOM 7 Minutes
A1. 1 Push-Press
A2. 1 Split-Jerk

Increasing weight after each minute

  • CrossFit Success Story
    Scott Wearmouth – Program Design Client

    I found strength, skill work outs and programming online but really did not have much direction…to be honest, I was likely doing more harm than good. I was quickly realizing I was not going to achieve my goals without a coach and some proper programming…

    Read the full story
  • CrossFit Success Story
    Nikki Hong – Program Design Client

    I wanted to get better faster and build more confidence in the movements, Coach Russell…

    Read the full story
  • CrossFit Success Story
    Mat Clark – Lean Body Program

    Even with a demanding career, Mat Clark learned how to integrate good nutrition into his lifestyle

    Read the full story

Partners & Links