CrossFit No’Ala

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116 Helton Court, Florence, Alabama 256.366.5889

WOD Blog

Tuesday 16 January 2018

ATTN MEMBERS!!!

Due to the threat of severe weather impacting the Shoals area tomorrow morning, we are canceling the 5am, 6am, and 8am classes. • We will open for a brief afternoon schedule pending the roads clear up. • As always PLEASE stay tuned to our social media and we will post a modified schedule as soon as we know more about the weather. • Thanks for your understanding!

Monday 15 January 2018 WOD

4RFT

35 Double Unders

15 Power Snatch (75, 55)

15 Toe-2-Bar

For Completion:

6 Minutes Planks

Saturday 13 January 2018 Team WOD

Teams of 3:

150 Ground-2-Overhead (75, 55)

600m Team Run

125 Overhead Squat (95, 65)

600m Team Run

100 Overhead Lunges (115, 75)

600m Team Run

Thursday 11 January 2018 WOD

EMOM 15 (alternating)

10 Toe-2-Bar

12 Calorie Row

14 Hand Release Push-Ups

(5 Minute Rest)

AMRAP 7

10-20-30-40-50

Wall-Ball Shots (20, 14)

Abmat Sit-Ups

Wednesday 10 January 2018 WOD

Every 1:30 for 7 Sets:

1 Squat Clean + 2 Front Squat + 1 Jerk

*adding weight each set of technique allows

Then

21-15-9

Front Squat (135, 95)

C2B Pull-Up

Tuesday 9 January 2018 WOD

For Time:

1000m Row

50 Shoulder-2-Overhead (115, 75)

30 Handstand Push-Ups

50 Deadlift (115, 75)

1000m Row

Monday 8 January 2018 WOD

“The Chief”

5 Rounds

AMRAP 3

3 Clean (135, 95)

6 Push-Up

9 Air Squat

For Completion:

30 GHD Sit-Ups

30 GHD Hip Extensions

Saturday 6 January 2018 Partner WOD

2 Man Team

2RFT:

100 Calorie Row

80 Burpee Box Jump Over (24, 20)

60 DB Snatch (50, 35)

40 Strict HSPU

20 Ring Muscle-Ups

Friday 5 January 2018 WOD

“11.5”

AMRAP 20

5 Power Clean (145, 100)

10 Toe-2-Bar

15 Wall-Ball Shots (20, 14)