1.15.16 Workout of the Day

Congratulations to Patty Lopez, our January 2016 A.O.M. This inspirational woman who has lost over 65 lbs demonstrates what the CrossFit Community is all about.

Please watch.

CrossFit

General WU: Coaches Choice

Specific WU: 2x 6-8 reps/movement building in lbs

WOD 1: Benchmark "Fight Gone Bad"

3 rounds for max reps: 1 minute Wall Balls (20/14) 1 minute SDHP (75/55) 1 minute Box Jump (20") 1 minute Push Press (75/55) 1 minute Calorie Row

1 minute rest between rounds.

Post total reps to comments.

WOD 2:Cooldown: 600 m run

Scaling:Men

• 14# Wall Ball

• 65/55# SDHP & Push Press

• Scale Box height accordingly

:Women

• 10# Wall Ball

• 45/35# SDHP & Push Press

• Scale Box height accordingly

OPEN ACCESSORY WORK: Muscle ups/ progressions

-See gym whiteboard

ICT

General WU: Coaches Choice

Specific WU:10 reps/movement

WOD 1:For time

50-40-30-20-10 of

Bumper abmat situps (45/25)

Bumper G2OH (45/25)

pullups/ring rows

-rest strictly 3 min-

INTO

600 m run