February 1st, Thursday

January 31, 2018 By Winston Thompson

7 and 8am, noon, 4:30(open gym), 5:30, and 6:30pm

Extra Reading

Which knee sleeves should I buy?

Deadlift (2x2x2x2)

CrossFit WOD (AMRAP – Rounds)

12 Minutes
9 Ring Push Ups
9 GHD Sit Ups
9 KBS 32/24

January 31st, Wednesday

January 30, 2018 By Winston Thompson

6, 7, and 8am, noon, 4:30(open gym), 5:30, and 6:30pm

Extra Reading

How much do Olympic Speed Skaters Squat?

snatch complex 2 (1x1x1x1x1)

high pull
hang squat snatch
squat snatch

CrossFit WOD (Time)

Three rounds
30 Wallballs 20/14
30 reps 75/55 pound Squat snatches

January 30th, Tuesday

January 29, 2018 By Winston Thompson

8am, noon, 4:30(Open Gym), 5:30, and 6:30pm

Extra Reading

Rest and recovery

Shoulder Press (5x5x5x5x5)

CrossFit WOD (AMRAP – Reps)

7 Minutes
Burpees