1-19

SNOW DAY TOMORROW 1/19/17 AT CROSSFIT 208. Due to the snow, freezing rain and multiple people getting stuck on Hemingway and in front of the box tonight we are canceling classes tomorrow!! We want all of our member to be safe. Have a good rest day.


On my way guys traffic is creeping about 10 min. Away😤

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1-18

-Buy in(2 rounds)

10-good mornings

10-wall squats

10-jumping lunges
-skill/strength(10 min. Emom)

10-deadlifts

10-kettlebell shoulder presses 5L+5R
-W.O.D.(12 min. AMRAP)

12-wall balls 20/14

20m-Overhead walking lunges with the wall ball 20/14
-cash out

1min.-couch stretch each leg

Roll/stretch


1-17

-Buy in(3 rounds)

10-push-Ups

10-strict presses with the bar

5-pry squats
-W.O.D.(12.1) 7 min. Of burpees jumping to a target that is 6 inches higher than your reach.
-cash out

Work on a skill or strength

Roll/stretch


1-16

-buy in(3 rounds)

20-knee to elbow planks 

5-kang squats

10-pass throughs 
-skill/strength(5 min. Emom)

5- overhead squats
-W.O.D. (18-15-12-9-6-3)

Goblet squats (53/35)

Pull-ups

Swings  (53/35)
-cash out

1 min.-bar hang

Roll/stretch


1-13

-Buy in

5-1 bear complex
-W.O.D.(“Hope”)

3 Rounds, For Total Reps in 17 minutes

1 Minute Burpees

1 Minute Power Snatch (75/55 lbs)

1 Minute Box Jump (24/20 in)

1 Minute Thruster (75/55 lbs)

1 Minute Chest-to-Bar Pull-Ups

1 Minute Rest
-cash out

Roll/stretch


1-12

-Buy in( 2 rounds)

10-wall squats

10-good mornings

5-pull-ups
-W.O.D.(24 min. 45 on/ 15 off)

Hollow rocks

Rope climbs

Russian twists

Super mans
-cash out

1-1 min. Sprint 

Roll/stretch