1.31.18 Workout of the Day

Birthday girl Liv Mara is registered. Are you?

Box Brief -Happy Birthday Jane Fielden and Liv Mara

-Sign up for the OPEN.

-Please keep posting Nutritional Challenge points on Leaderboard. Stay with it !

-Super Bowl Squares still available. See any Coach for payment and square information.

CrossFit

1. 3-Position Power Clean

Build to a Heavy Complex

2. Conditioning 3 Rounds: 15 Hang Power Cleans (115/80) 15 Barbell-Facing Burpees

-6 minute cap-

3. Skill: HSPU

ICT

CrossFit.com Wednesday, January 24, 2018 WOD

1.Conditioning

2 rounds for time of:

Run 1 mile 100 sit-ups

2. Skill: pullups

Scaling Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option 2 rounds for time of: Run 1,200 meters 75 sit-ups

Beginner Option 2 rounds for time of: Run 800 meters 50 sit-ups