Saturday Partner WOD or CrossFit Open Prep!Thanks to all who attended our Amplify Post-Holiday Party last night!
AMPed UP Resolution Challenge
Join the Lurong Living plan to get your nutrition on track for 2016! Info here.
Meeting Dates: Saturday 1/16 @11am, or Sunday 1/17 @11am
Jumprope - The Rx Method
Saturday, February 20. Learn to efficiently master double unders and other jumprope basics.
Info and registration link.
SATURDAY Individual WOD CrossFit Open WOD 15.4
Rx AMRAP in 8 Minutes: 3 Handstand Push-ups 3 Power Cleans 6 Handstand Push-ups 3 Power Cleans 9 Handstand Push-ups 3 Power Cleans 12 Handstand Push-ups 6 Power Cleans 15 Handstand Push-ups 6 Power Cleans 18 Handstand Push-ups 6 Power Cleans 21 Handstand Push-ups 9 Power Cleans
Etc., adding 3 reps to the Handstand Push-up each round, and 3 reps to the Power Clean every 3 rounds.
Scaled AMRAP in 8 Minutes: • 10 Push Press (#95/65) • 10 Power Cleans (#115/75)
or
Partner WOD For Time: 60 Handstand Push-ups or 60 Push Press (#115/75) 60 Cleans (#115/75) Row 2000 meters
Open WOD 15.4 Explanation