Friday

End of the year wod. Here is a longer workout so you can feel even worse tomorrow morning when you wake up. It has been an exciting year at crossfit west loop and next year will be even better. So if you can make it stop in at 9 or 10 am today and try to tackle this workout.

For time

50 kb swings American
40 walking lunges with kb
30 hang power cleans
20 pull ups
10 hand stand push ups
20 toes to bar
30 thrusters
40 wall balls
50 Kb swings Russian

Thursday

Rest/make up day


As a reminder we will have class at 9 and 10 am tomorrow morning. No class on saturday. Ten am class on Sunday morning.

Wednesday

Squat clean

3-3-3


Then for time

2 k Row


Post Wod

3 times 30 second amrap of ring rows
5 minutes of clean skill work.

Class will be held on Friday this week at 9 and 10 am. There will be no class on new years day.

Tuesday

Tuesday
Strength
3 times 30 second amrap of push ups.
Set one wide. Set two under shoulders. Set three close grip
Rest one minute in-between each set

Then for time

7 rounds

7 push press 95/65
7 pull ups
7 box jumps 24/20
7 sit ups

Rest exactly 30 seconds between each round and record total time including rests

Post WOD. 30 ring dips. Partition as needed
Also spend A few minutes on skill work related to spilt or push jerks. Light weight.

Monday

Monday

Front squat

3-3-3

Then 8 minutes for as many rounds as possible of the following

5 single arm Russian KB swings (5 each arm)
10 dead lifts at 50 to 55 % of your one rep max
15 double unders

Post wod
Skill work on cleans for 5 minutes


Hours will remain as normal monday through thursday. Friday we will have class at 9 and 10 Am. There will be no class on Saturday. 10 am class on sunday morning.

Friday

There will be class today at 9 AM and 10 AM

Find your One Rep Max Weighted Pull Up


Then for time

21-15-9

Hang Squat Clean  (115/75)
Pull Ups

Post Wod   3 Max rep sets of Ring Rows

Thursday

Rest/ Make Up Day


We will have 2 Classes Tomorrow Morning at 9 AM and 10 AM.