12
Feb

Tuesday 2/13/18

By: Crossfit Inner Loop Leave a Comment

WOD

Split class, half work while half rests — 1 rower/person each group

“All Hands on Deck”

4 rounds of 3:00 work, 3:00 rest

AMRAP 3′:
21 Pull-Ups
21 American KB Swings (53/35)
Row for Max Meters in remaining time

REST 3′

AMRAP 3′:
15 Pull-Ups
15 American KB Swings (53/35)
Row for Max Meters in remaining time

REST 3′

AMRAP 3′:
12 Pull-Ups
12 American KB Swings (53/35)
Row for Max Meters in remaining time

REST 3′

AMRAP 3′:
9 Pull-Ups
9 American KB Swings (53/35)
Row for Max Meters in remaining time

————–
SCALING:
-Jumping Pull-Ups
-15/12/9/6 reps by round

Cash-Out

2-3 Rounds:
Seated Straddle – 60 sec
Extended Crab Hold – 30 sec

11
Feb

Monday 2/12/18

By: Crossfit Inner Loop Leave a Comment

Happy Birthday, Coach Laura — your strength inspires all of us!


Strength

Deadlift (5-5-5+)

Work Sets:
5 reps @ 60%
5 reps @ 67%
5+ reps (as many reps as possible, must be more than 5) @ 75%

Record last set (weight and # reps)

WOD

“Cyclone”

AMRAP 12′:

9 Deadlifts (155/105)
12 Push-Ups
15 Box Jumps (24/20″)