December 16, 2016

Friday

December 16, 2016/ Norberto Olalde

Strength
Push Press 3x5

WOD
AMRAP 15:00
12 Box Jumps 30"/24"
9 Power Snatch 135#/95#
6 Bar Muscle-Ups

December 15, 2016

Thursday

December 15, 2016/ Norberto Olalde

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

December 14, 2016

Wednesday

December 14, 2016/ Norberto Olalde

Strength
Deadlift 3 x5, same weight across

WOD
"Full Circle"
For Time:
1500m Row
100 Double Unders
50 Calorie Row
100 Double Unders
1500m Row

One of CrossFit 1013's "OGs", Tom G is back.

December 13, 2016

Tuesday

December 13, 2016/ Norberto Olalde

WOD
"Wise Men"
AMRAP 3:00
Macho Man 135#/95#

Rest 3:00

AMRAP 3:
Macho Man 155#/105#

Rest 3:00

AMRAP 3:

Macho Man 185#/135#

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Then

ROMWOD