Monday WOD 1-30-12

Heather G. and Charlie G. Liftin heavy Sh*t together. 

 

Amanda L. with her latest creation: pork tenderloin with Blueberry sauce!! 

 

Sign up for the upcoming Love em' of Leave em' competition on Saturday, February 18th. The competition will feature 3 WODS. You should be comfortable power cleaning 135 for guys and 95lbs for women and deadlifting 185 for men and 135 for women.

The teams will be one man and one women, and you DON'T have to be in a relationship with your partner!!!

Find out more info and how to sign up by clicking 

Here

 

Warm up

 row 1,000m 

10 push ups 

10 air squats

10 burpees 

10 lunges on each leg

10 pull ups 

 

Skill 

Squat clean and Jerk 

 

 

WOD 

CrossFit Open WOD #3 

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 110lb)
Jerk (165lb / 110lb)

 

Challenge

Tabata box jumps (30"/24)