1/20/19 CrossFit WOD

February 19, 2019 No Comments Jake Sussman Uncategorized

Alternating EMOM x 24 Minute 1: Max Distance Row Minute 2: 6 Sandbag Carries Minute 3: 6 Bench Press

1/19/19

February 18, 2019 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Hang Power Snatch (start light and build) Workout: 4 Min AMRAP 2 Hang Power Snatch 4 Pull Ups 6 Jump Overs Rest 1 Minute 4 Rounds

2/15/19

February 14, 2019 No Comments Jake Sussman Uncategorized

Skill: EMOM x 12 2 Farmer’s Carries (Heavy with speed) Workout: 10 Min AMRAP 2 DB Snatch 10 Double Unders 4 DB Snatches 20 Double Unders 6 DB Snatch 30 Double Unders 8, 40, 10, 50, 12, 60 and so on until the clock runs out

2/14/19❤️

February 13, 2019 No Comments Jake Sussman Uncategorized

Strength: 20 Mins to Build to a Heavy Back Squat Workout: 5 Rounds For Time 200m Run 10 Back Squats 15 Push Ups *No Racks Allowed

2/13/19 CrossFit WOD

February 12, 2019 No Comments Jake Sussman Uncategorized

In a 3 Minute Window Perform 30 Sledgehammer Strikes 10 Burpees Row Max Calories with Time Remaining Rest 1 Minute 6 Rounds

2/12/19 CrossFit WOD

February 11, 2019 No Comments Jake Sussman Uncategorized

Strength: Push Jerk 3-3-3-3-3 Workout: 15 Min AMRAP 5 Deadlifts 10 Shoulder to Overhead 15 Box Jumps

2/11/19 CrossFit WOD

February 10, 2019 No Comments Jake Sussman Uncategorized

Skill: 3 Position Power Clean Every 90 Seconds x 7 (increase on each set) Workout: 4 Rounds For Time Run 400m 21 KB Swings 12 Toes To Bar

1/8/19 CrossFit WOD

February 7, 2019 No Comments Jake Sussman Uncategorized

Skill: Atlas Stone Technique Workout: For Time: Run 200m 10 Stone to Shoulder 10 Stone Facing Burpee Run 200m 8 Stone to Shoulder 8 Stone Facing Burpee Run 200m 6 Stone to Shoulder 6 Stone Facing Burpee Run 200m 4 Stone to Shoulder 4 Stone Facing Burpee Run 200m 2 Stone to Shoulder 2 Shoulder Facing Burpee

1/7/19 CrossFit WOD

February 6, 2019 No Comments Jake Sussman Uncategorized

Strength: Back Squat 3-3-3-3-3 Workout: 12 Min AMRAP 1 Rope Climb 6 Deficit Push Ups 12 Alternating One Arm DB Hang Squat Cleans

1/6/19 CrossFit WOD

February 5, 2019 No Comments Jake Sussman Uncategorized

Alternating EMOM x 24 Minute 1: 10 Calorie Row Minute 2: 2 Odd Object Bear Crawl Push Minute 3: 12 Rotational Ball Slams