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The Workout Performance Cross Training

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FINAL WOD IN OLD BOX

January 30, 2015Tonight at 5:00pm is the final WOD in the old box before we officially move over to the CrossFit Camas location on February 2nd, 2015. If you have EVER walked through our doors, please stop by and share some memories as we prepare for a new and exciting chapter in our progression. The Workout: Do as many or as few of these WODs as you want....

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January 29, 2015

The Workout: 45’ amrap -hold each position for an easy 10 breathes Mountain pose Forward bend Up dog Down dog Reclined twist Back bridge Childs pose Head stand

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January 28, 2015

The Workout: 1. Skin the cat 5×5 2. 7 rounds 10 Burpees 5 Muscle ups or muscle up progressions -set up 3 stations for the muscle up progressions and work through them 3. For time: 800m run

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January 27, 2015

The Workout: 1. 3 rounds 10 snatch balance 95/65lbs 10 Toes to bar 2. EMOM x 20’ Odd: (x) Thrusters 95/65 Even: (x) Pull ups

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January 26, 2015

The Workout: 1. Turkish get up build to a 1RM on each hand 2. 5 rounds for time 500m row 10 Turkish get ups 70/53

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January 23, 2015

The Workout:1 round 1’ AMRAP with 1’ rest of: Wall balls Pull ups Push ups Sit ups SDHP Burpees Double unders

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January 22, 2015

The Workout: 1. 1 Jerk EMOMx10’ @ 90% 2. Toes to bar 5x(x) rest 60 sec 3. 12’ AMRAP 15 Box jumps 24/20 10 Dead lift 135/95 8 Push press 135/95

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January

The Workout: 1. EMOM x 20’ Odd: 5 Power cleans @ 70% Even: (x) Push ups 2. EMOM x 20’ Odd: 5 Front squats @ 70% Even: (x) Toes to bar

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January 16, 2015

The Workout: 1. Pull up build to heavy 5 reps 2. Strict toes to bar 3x(x) – must get minimum of 10 reps over 3 sets or do extra sets 3. 5 rounds 10 SDHP 135/95 20 Box jumps 24/20”

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