Friday 1.2.15

Main - Group WOD


Warm up (No Measure)


3 rounds


10 Shoulder W's


10 Strict knees to elbow


10 Goblet squats

Metcon (AMRAP - Reps)


In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:



4 Power Cleans (135/95 lbs)


4 Burpees Over the Barbell



Rest 2 minutes



In teams of two, alternating every 5 reps, complete as many reps a possible in 4 minutes of:



Burpee Pull-Ups



Rest 2 minutes



In teams of two, alternating rounds, complete as many rounds and reps a possible in 4 minutes of:



6 Wall Ball Shots


6 Burpees

7 comments (Add your own)

1. Nikki wrote:
Hi, my name is Nikki and I am the sales manager at StarSEO Marketing. I was just looking at your Friday 1.2.15 - Chelan Valley CrossFitChelan Valley CrossFit website and see that your site has the potential to get a lot of visitors. I just want to tell you, In case you didn't already know... There is a website network which already has more than 16 million users, and most of the users are looking for topics like yours. By getting your website on this network you have a chance to get your site more popular than you can imagine. It is free to sign up and you can find out more about it here: http://cabkit.in/7mfv - Now, let me ask you... Do you need your site to be successful to maintain your way of life? Do you need targeted traffic who are interested in the services and products you offer? Are looking for exposure, to increase sales, and to quickly develop awareness for your website? If your answer is YES, you can achieve these things only if you get your website on the service I am describing. This traffic service advertises you to thousands, while also giving you a chance to test the service before paying anything at all. All the popular websites are using this service to boost their traffic and ad revenue! Why aren’t you? And what is better than traffic? It’s recurring traffic! That's how running a successful site works... Here's to your success! Read more here: http://pixz.nu/1LQf

Thu, February 19, 2015 @ 6:00 AM

2. Jack wrote:
210 per hand, little less than bw, 70pnd Kb, got 5 rondus.brutal.first time with a Kb, maybe someone can point me toward a vid that shows the correct way to do Kb swing.I knows lots of view on utube but have no clue which r good or bad.

Sun, April 5, 2015 @ 1:29 AM

3. zrcntu wrote:
Jl3D97 egwaigcdbzth, [url=http://etdivgwvgtex.com/]etdivgwvgtex[/url], [link=http://eiawmwclyumo.com/]eiawmwclyumo[/link], http://qeravrnjvtgi.com/

Mon, April 20, 2015 @ 4:17 PM

4. Jacqueline wrote:
Hi my name is Jacqueline and I just wanted to drop you a quick note here instead of calling you. I came to your Friday 1.2.15 ‹ Chelan Valley CrossFit page and noticed you could have a lot more traffic. I have found that the key to running a popular website is making sure the visitors you are getting are interested in your subject matter. There is a company that you can get targeted visitors from and they let you try their service for free for 7 days. I managed to get over 300 targeted visitors to day to my website. Visit them here: http://ft1.info/9mks

Sat, May 16, 2015 @ 10:02 AM

5. Jacqueline wrote:
Hi my name is Jacqueline and I just wanted to drop you a quick note here instead of calling you. I discovered your title page and noticed you could have a lot more traffic. I have found that the key to running a popular website is making sure the visitors you are getting are interested in your niche. There is a company that you can get targeted traffic from and they let you try their service for free for 7 days. I managed to get over 300 targeted visitors to day to my site. Visit them here: http://ft1.info/9mks

Sun, May 24, 2015 @ 1:35 AM

6. yplpzbonye wrote:
IdhawE htxleuclfapu, [url=http://brkwqdbwzohr.com/]brkwqdbwzohr[/url], [link=http://sredauiaqjie.com/]sredauiaqjie[/link], http://dahnajvzyrov.com/

Tue, December 8, 2015 @ 9:05 AM

7. wrote:
Can I simply just say what a relief to find someone who really knows what they are talking about over
the internet. You definitely know how to bring an issue to light
and make it important. More and more people really need to
read this and understand this side of your story.
I can't believe you're not more popular since you certainly have the gift.

Sat, August 12, 2017 @ 1:53 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

W.O.D. Archive