Friday 1-29-16 WOD

Coach KRAUSSSS, Showing off her snatch at FrostFit 2016. 

Photo credits to Gorilla Jack Supplements 

Friday 1-29-16 WOD

CrossFit & Fitness

Workout 14.3ish...

Today we are doing workout 14.3 but with a slight modification to it. We will be changing the time cap to 12 minutes and starting the workout off with a 1000m row.

For this workout athletes may jump up or step up onto the boxes but must step down... Hipsmust be open and knees fully extended at the top of every repetition on the box jump and athletes must be standing upright with shoulders behind the bar on each deadlift.

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch