Thursday

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


1. 3x25 Band pull-a-parts


2. 500m row


3. 2 rounds of the following complex:


8 pull-ups + 4 CTB + 2 bar MU's


or


4 pull-ups + 4 toes to bar + 4 knees to elbow



*Use time between sets and rounds to mobilize.

Pause Power Position Clean and Jerk (6x3 @ 70-80%)


Drop, reset, and perform a perfect clean DL between each rep. Jerk last rep.

Metcon (AMRAP - Rounds and Reps)


AMRAP 20:


40 Wallballs (20/14)


20 Burpees to 6" target


10 Clean and Jerks (135/95)


Run w/ med-ball 200m

Accessory Work


Choose one of the following:



1. Mobility: ROMWOD

10 comments (Add your own)

1. Romaine wrote:
So many interesting articles i read here, i think you can make chelanvalleycrossfit.com go viral easily using one tricky method. Just search in google: Ildis's Method To Go Viral

Sun, September 20, 2015 @ 11:29 AM

2. njqwqnNon wrote:
perdita di peso con il gruppo sanguigno http://cigopweight.space/uujs276mlz6fzt9cj59w.html Come fermare la perdita di peso http://cigopweight.space/qpme59oi-xkp5d73gs-f88.html Abnehmen nach Bedarf kcal http://cigopweight.space/3f1se5dms-9-2e.html recensioni enterosgel dimagrante http://cigopweight.space/pwk8z-wk-151r578xa73xl.html Mango testsúlycsökkentés http://cigopweight.space/jmf4l94x-cwr.html hogy zsírt éget az emberi szervezetben Malyshev http://cigopweight.space/789hs318z9151714son.html wie Gewicht von 10 kg Diät Übung für 10 Tage zu verlieren http://cigopweight.space/6582x4-9i7sf3p9dqp.html fogyókúrás program kalória http://cigopweight.space/339-23838civ1c9.html megszabadulni a felesleges súly http://cigopweight.space/izpw332uayhjem8ar6p3.html Wie man Gewicht verlieren auf molokochae 5 kg http://cigopweight.space/ami4hmj-4u-o6kbk.html mezzi per bruciare i grassi cannella http://cigopweight.space/zm421k1zlhf2h7rn.html korrekciós térdnadrág fogyókúra http://cigopweight.space/eqj477b6ma83.html ob Sie können Gewicht zu essen Buchweizen und Kefir verlieren http://cigopweight.space/g9mx767yb213yazi-1iq1.html fogyni gyorsan sárgáját http://cigopweight.space/l-6y7ad93kf5886.html Gewicht zu verlieren, mit Hilfe Wrap http://cigopweight.space/9b7823ry2t4-65d2.html che può essere mangiato con le richieste di perdita di peso per la prima colazione http://cigopweight.space/771-94u9-56x45nc.html karcsúsító gél Ajándék http://cigopweight.space/jd7-z2341j-xo3l9.html menüben minden nap a diéta Kim Protasov http://cigopweight.space/lnga1-q6x-45x-f4yfet.html fogyni a 7 kg-3 héten Marina umnikovoy http://cigopweight.space/3za589ry7xbtzf-f5k84g.html 4 perc fogyás módszer http://cigopweight.space/d5h97ecc-o-i-i79od88r.html bestellen Schlankheitskörperteile http://cigopweight.space/23v-9925q1e-78kxa.html fogyás csökkent immunitás http://cigopweight.space/o-b35o27s6p1kkth-k7z.html élelmiszer fólia éget zsírt, vagy sem http://cigopweight.space/399337mgg4pq-j.html allergico ai prodotti dimagranti http://cigopweight.space/fxrizuiztn98y9ii9v.html Coreano Slimming Coffee http://cigopweight.space/8w-prxh53coxjvv-c743.html Diät zur Gewichtsabnahme FUS http://cigopweight.space/tia9-c5w-49ih3cy2-83t3.html zabpehely joghurt fogyás http://cigopweight.space/od92w3d4n367k.html Videotraining für die Gewichtsabnahme nach Kaiser http://cigopweight.space/x9qz-68f5s-t7.html Neigung zu Übergewicht http://cigopweight.space/2db919k6963v92xmqa8j.html in der Turnhalle Gewichtsverlust-Programm für Frauen im Monat http://cigopweight.space/972-lrzz-grg39.html Ne zabkása hasznos a fogyás http://cigopweight.space/vic-x8lhpdz244185.html Welches Produkt ist das am meisten Fett verbrennt http://cigopweight.space/mm62g4cimw9fxj43e.html steroidi per la perdita di peso rapida http://cigopweight.space/dzf9h2r29jzx8t3a.html Sie können Gewicht durch Gummi verlieren http://cigopweight.space/8-52y8tz729k3t52uw13k.html una miscela di zenzero limone e miele per le recensioni di perdita di peso http://cigopweight.space/v2ib2fk54x.html Schlankheits Licht Vorschriften http://cigopweight.space/pmo14ok-661l.html come perdere peso da 5 kg a settimana dieta rigida http://cigopweight.space/3q1b371cdvh4.html die Rate der Gewichtsverlust für das Jahr http://cigopweight.space/az75-dwa173.html Kurkuma Ingwer Zimt für die Gewichtsabnahme mit Joghurt Ärzte Bewertungen http://cigopweight.space/t76y-126mn6hm2.html bere dimagrimento cannella mela http://cigopweight.space/5x9-bb794qr5yp373b5f.html tojás fogyás http://cigopweight.space/7-sx-tr21o3o6x65gz95.html Übungen für den Bauch für Männer zu Hause Abnehmen http://cigopweight.space/z-1dmuh3thv16z8-kw9be7.html Dr. Selezneva fogyókúrás tea http://cigopweight.space/1864g381q-58un689o2g5.html fogyókúra által Schank prakshalany http://cigopweight.space/tseq-sph9q6nk9-69j.html Abnehmen kaufen Online-Shop http://cigopweight.space/z3he-215bzj2-4-439.html Diät für eine Woche bis 10 kg in einem strengen Haus auf dem Wasser http://cigopweight.space/1-5p6j-6-41169q9a4vp24g.html quanto hai bisogno di perdere peso a diventare evidente http://cigopweight.space/8zhjmc65496u5.html cause di obesità negli uomini http://cigopweight.space/ji4d82-56z3164l1o4.html Slim Body fogyás http://cigopweight.space/tj7p1qa7w182ii83-2v-5c.html kefir hajdina diéta egy hétig mínusz 10 kg 7 napon http://cigopweight.space/bfc-ur7r-d3-5653.html Sistema di Catherine Mirimanova dimagrante http://cigopweight.space/33p8-9h57xz9-j73.html Gewichtsverlust in aw http://cigopweight.space/1-379y65-9zb7fcpmj16lx.html Download Fitness Abnehmen Home-Video torrent http://cigopweight.space/2lh26qef5z8d2l7.html programma di dieta uovo per la settimana http://cigopweight.space/mw-3vz79sj-1789izp.html fogyókúra 16 vagyok http://cigopweight.space/j9mov147-6b2cb.html diéta mínusz 10 ru 10 nap http://cigopweight.space/1g-e-pe2cty7m1fus86h62.html Compatibility Fogyókúrás termékek http://cigopweight.space/q-yxz2-v-3l8lr4k1.html 21 giorni di perdita di peso della fame http://cigopweight.space/9t18w8382551k6x83.html la pubblicazione più sottile dopo la dogana http://cigopweight.space/id28b82m9v2g-7mr8t.html hogy lehetséges-e, hogy tiszta a gyomorban http://cigopweight.space/3h691995a862456r5627.html ist es möglich, Gewicht zu verlieren, wenn Sie weniger als 1.000 Kalorien essen http://cigopweight.space/l1s69aw6678l5w.html wie viel Zeit ist notwendig, Gewicht in Lyashkov zu verlieren http://cigopweight.space/cmbuth38ay-2.html warum Schwimmen ist nicht wirksam für die Gewichtsabnahme http://cigopweight.space/ro-2-syxn5-8yjghqzk8.html crema sotto il dimagrimento del nastro http://cigopweight.space/zdiaw4f3xg5g65c3z.html pulizia di riso per la perdita di peso http://cigopweight.space/esyx463l24afx.html wie man Gewicht durch Sport verlieren http://cigopweight.space/rg4d9zv4d64.html összeesküvés gyors fogyás a vízben olvasni http://cigopweight.space/8azi8lg-e97-74p31j-87e.html cosa pillole dimagranti farmacia più efficace http://cigopweight.space/479ur9d4417q9n.html stopzhir fogyókúra http://cigopweight.space/7k89us3sh-92il.html Abnehmen Marina Afrikantov

Tue, August 1, 2017 @ 1:32 PM

3. wrote:
buy viagra tablets uk
viagra online
viagra sale brighton

Tue, March 6, 2018 @ 7:39 AM

4. wrote:
generic viagra xl
viagra without doctor
need prescription buy viagra

Fri, May 4, 2018 @ 3:48 AM

5. wrote:
can buy viagra over counter thailand
viagra without a doctor prescription
viagra 25mg 50mg

Tue, May 8, 2018 @ 8:00 AM

6. wrote:
can you buy viagra online in australia
viagra without a doctor prescription
where to buy viagra in the usa

Fri, May 11, 2018 @ 4:51 AM

7. wrote:
viagra 50 mg precio en mexico
viagra without a prior doctor prescription
buy good generic viagra

Sat, May 12, 2018 @ 8:56 AM

8. wrote:
can i buy viagra over the counter in california
viagra without a doctor prescription usa
use viagra tablets men

Mon, May 14, 2018 @ 3:49 PM

9. wrote:
walmart generic cialis
cheap viagra online india
canada sildenafil citrate 100mg

Wed, August 8, 2018 @ 4:33 PM

10. wrote:
buy cialis paypal payment
order viagra prescription
best place buy viagra online australia

Mon, August 13, 2018 @ 8:24 PM

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