1.7.16 – WOD 

  
Some kids get video games for Christmas, some kids get Dumbbells. Product of his environment! 

Thursday/Friday

CrossFit 

SMART Goal Work:

EMOM X 10 of:

Odd minutes = SMART Goal

Even minutes = 8-10 Heels to Heaven, controlled decent 

WOD:

14.3

MEN 

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

WOMEN:

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

155-lb. deadlifts, 20 reps

15 box jumps, 20-inch

185-lb. deadlifts, 25 reps

15 box jumps, 20-inch

205-lb. deadlifts, 30 reps

15 box jumps, 20-inch

225-lb. deadlifts, 35 reps

15 box jumps, 20-inch

Optional Accessory Work:

Stand on Edge of Ballistic Block for 5 minutes

30 Strict Knees to Elbows*

Every time you break lay in Child’s Pose for 1 minute 

BaseFit

WOD:

Teams of 2-3 for time: 

100 Calorie Row 

100 Wall Balls

100 Step Up Jumps, two count 

100 Knees to Elbows 

100 Step Up Jumps, two count 

100 Wall Balls

100 Calorie Row 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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