WEDNESDAY (22 FEB 17)


WOD

3 Rounds 

24 Cal Row
21 Hang Power Clean (115/80)
18 Step Back-Lunge (115/80)
15 Over the bar Burpees.

TUESDAY (21 FEB 17)

Location
-The Buckner Functional Fitness Room Open TODAY!



WOD

50 Cal Row "Buy In"

5 Rounds of:
-10 Snatch (95/65)
-10m Overhead Walking Lunge (95/65)
-10 Burpees over the Bar
-10m Overhead Walking Lunge (95/65)

50 x GHD Sit-up "Cash Out"

FRIDAY (17 FEB 17)

WOD


WOD

9 MIN AMRAP

10 x Clean (135/95)
10 x Burpees Over the Bar


10 MIN REST

Stairway to Heaven Challenge:  12 Minutes, run as many up & down laps as you can.





REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN.  When asked for you affiliate: Type in Black & Gold Crossfit.  We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).

THURSDAY (16 FEB 17)

21-15-9-3

Dumbbell Thrusters (50/35)
Chest to Bar Pull-ups*


Scale to regular pull-ups, or rows as needed.




REMEMBER TO SIGN UP FOR THE CROSSFIT OPEN.  When asked for you affiliate: Type in Black & Gold Crossfit.  We will look to run the workouts in the new Functional Fitness Room (Opening Tuesday).

WEDNESDAY (15 FEB 17)

STRENGTH/SKILL

3-3-3-3-3-3-3

Jerks.  Take the first 3 sets from the floor, and the rest from the rack.  Don't jerk over 75%...work on speed.



WOD

Row / Run 5 Miles.

Run x 1 mile
Row x 1600m
Run x 1 mile
Row x 1600m
Run x 1 mile