Tuesday, 22 January 2019 No Class

ALL CLASSES CANCELLED

CrossFit Pad closed for equipment replacement.

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Friday, 18 Janaury 2019 WOD

Complete as many rounds as possible in 15 minutes of:

20 push-ups
50 squats

Tips: This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and don’t work to failure. Intermediate athletes can likely perform this workout as prescribed.

Thursday, 17 January 2019 WOD

Complete as many rounds as possible in 15 minutes of:

5 muscle-ups
4 squat snatches 135/95

Tips: This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the muscle-ups so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.