Main – CrossFit Group WOD

Heads Up! Dr Andrea Sywak is doing her next seminar March 1st @ 1PM. The seminar is part of our ongoing education series for CrossFitters to keep healthy in their training. Free to members and their family and friends.

800m Run or Row (No Measure)

Easy jog
Then the coach will set the clock for:
1 min Front Plank
30 Second Side Plank (turning free arm in big circles)
30 Second Side Plank other side (same drill)

DL HC SC Complex (1-1-1-1-1-1)

1 Deadlift
1 Hang Power Clean – mid thigh
1 Hang (Squat) Clean – below knee
Take 15-20 minutes to work up to a heavy set. 90 seconds minimum between efforts

02202014 – Wooly Bully (AMRAP – Rounds and Reps)

15 Minute AMRAP
5 Shoulder to Overhead (95/65)
10 Box Jumps/Steps
10 Pullups