January 2015 - Crossfit CDI

01.31.15

January 31, 2015 Boomerang 0

5 Rounds for time:
10 Power Cleans
15 Push-ups
20 Stiff Legged Sit-ups
“Circle of Squats”
For 5 minutes:
Every participant uses a medicine ball as a target. Working clockwise, each takes a turn squatting and …

01.30.15

January 31, 2015 Boomerang 0

3×5 Deadlift (same weight)
20 Minute AMRAP
5 Shoulder to Overhead
6 Front Squats
7 Sit-ups
8 Shuttle Runs

01.29.15

January 30, 2015 Boomerang 0

8 Minute AMRAP
5 Chin-ups
7 Amer. KBS
9 Burpees
10 Min. EMOM
6 T2B
15 Squats
5 Minutes
Max DU’s

01.28.15

January 29, 2015 Boomerang 0

15 Minutes Heavy Snatch work
9-12-15-18 with 10min cap
Ring Dips
Box Jumps

01.27.15

January 28, 2015 Boomerang 0

3 Minute AMRAPx4 with 1 minute rest between
3 SDHP
6 Push Press
9 Sit-ups
8x10sec on 20sec off
Hollow body Rocks
Wt’d Ring Dips 4×3

01.26.15

January 27, 2015 Boomerang 0

Front Squat 4×5 (same weight)
15 min AMRAP:
10 Wall Ball
40 Mountain Climbers
5 Shuttle Runs
80 GHD Extension

01.25.15

January 25, 2015 Boomerang 0

For time:
30 Medicine Ball Cleans
30 Ring Dips
30 Medicine Ball Cleans
30 Pull-Ups
30 Medicine Ball Cleans
30 Push-Ups
30 Medicine Ball Cleans

01.24.15

January 24, 2015 Boomerang 0

“Coe”
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

01.23.15

January 24, 2015 Boomerang 0

5×5 Wt’d Pull-Ups

6 Rounds ( 8 Min cap)
10 Deadlift
5 HSPU

60 Side steps each leg

01.22.15

January 24, 2015 Boomerang 0

6 Minute AMRAP x 3 with 2 minute rest between
6 Ring Rows
12 OH Alt Lunges
24 DU’s

GHD’s 4×5

01.31.15

01.30.15

01.29.15

01.28.15

01.27.15

01.26.15

01.25.15

01.24.15

01.23.15

01.22.15

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