WODs for Saturday 1/18/14

20
Jan

WODs for Saturday 1/18/14

Tons of fun today!!!

 Pick your poison – CrossFit, CrossFit Kettlebell, CrossFit Striking, or CrossFit Kids!

CF Class WOD: Strength: Back Squat

3×5 Try to ncrease by 5-10lbs from previous squat day

Met-con: 20 Power Snatches 800m Run 20 Power Snatches

Scaling Options: Competitor 115/80 Rx: 95 / 65

KB Class WOD: Strength: Back Squat

3×5 Try to ncrease by 5-10lbs from previous squat day

Met-con: 20 Power Snatches 800m Run 20 Power Snatches

Scaling Options: Competitor 115/80 Rx: 95 / 65

CFStriking Class WOD: Tabata Timing

3 Rounds (Rest 1 min between each round)

Support Side – Straights – DB Snatch – Knees – Suitcase Deads – Roudhouse Kicks

Strong Side – Straights – DB Snatch – Knees – Suitcase Deads – Roudhouse Kicks

Both – Straights – DB Snatch (Alt) – Knees – KB Swings – Hooks

CFKids Class WOD:

Skill: jumping pull ups
Workout: kids Cindy
5 rounds 
10 jumping pull ups 
5 push ups
15 squats
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