January 2013 – Page 2 – Roaring Fork CrossFit

Pre WOD Weighted step ups – 5 X 5 AHAP Couch stretch – :30/leg between sets of step ups

Thursday

January 17, 2013Siteplicity2013, WOD0

Pre WOD 4 rounds for quality:

Tuesday

January 15, 2013Siteplicity2013, WOD0

Pre WOD In 15 minutes find your heaviest 1 rep press, then… Every minute on the minute for 8 minutes complete 1 press 2 push press 3 push jerk @ 80 % of 1 rep press

Monday

January 14, 2013Siteplicity2013, WOD0

Pre WOD 3 rounds not for time

Pre WOD 4 rounds for quality Workout of the Day Lynne 5 rounds Max effort reps bench press (BW) Max effort reps pull-ups No rest between bench press and pullups Rest as necessary between rounds Score total reps