1.23.16 Workout of the Day

We are excited to announce our first ever 9 AM Saturday ICT class, starting today!! Just one of our 68 weekly classes offered to our members here at CrossFit 843! First class is always free. You guys keep asking and we will keep giving. Keep up the great work!

Group Run 815 w/Erik

CrossFit 715 and 830 am/Martin

General WU: Coaches Choice

Specific WU: 2x Run 150 meters 15 Push Jerks Row 250 meters +

2x6 Push Jerks - build to workout weight

WOD 1: In teams of 2: 2 sets: Partner 1: Run 400 meters Partner 2: Max Push Jerk (95/65) Switch places when Partner 1 returns from Run Partner 1: Run 400 meters Partner 2: Max Calorie Row Switch places when Partner 1 returns from Run

Partner 1: Run 400 meters Partner 2: Max burpees Switch places when Partner 1 returns from Run

Each partner will run 6 times and perform 2 sets each of Push Jerks, Rowing, and Burpees.

SCORE=Total team reps

ICT 9 am

General WU: Coaches Choice

Specific WU: within 10 miunutes, complete 300 m run+ 10 reps/ movement

WOD 1: In teams of 2: 2 sets: Partner 1: Run 300 meters (exit sign) Partner 2: Max abmat situps Switch places when Partner 1 returns from Run Partner 1: Run 300 meters (exit sign)

Partner 2: Max airsqauts to med ball Switch places when Partner 1 returns from Run

Partner 1: Run 300 meters (exit sign)

Partner 2: Max KBS (53/35) Switch places when Partner 1 returns from Run

Partner 1: Run 300 meters (exit sign)

Partner 2: Max burpees Switch places when Partner 1 returns from Run

Each partner will run 8 times and perform 2 sets each of abmat situps, KBS, airsquats and Burpees.

SCORE=Total team reps