TUES 01.06.15

Ellen and Matt starting a round of Cindy
Ellen and Matt starting a round of Cindy

Powerlifting Seminar

Team Rohr’s next powerlifting seminar is this Saturday, Jan. 10th at CF Chattahoochee in Duluth. Spend ​half ​a ​day ​with ​Team ​Rohr ​coaches ​and ​athletes, ​going ​in-depth ​with ​each ​lift (squat, bench, deadlift), working up to a heavy single, ​and ​get ​an ​overview ​of ​basic ​programming with exercise ​selection ​& ​technique.
Thursday is the last day to sign up: Click here for details & registration

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Thruster: In 12 minutes work up to a heavy set of 2

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

And coming tomorrow…

A. Rope Climbs: In 15 minutes work on rope climbing technique

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

**Wear long socks or pants to protect your shins when climbing rope.

Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx

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