January 24, 2015 admin


1. AMRAP 10mins:

10 Med-Ball Chest Throws *partner holds Boat Pose

2. AMRAP 8mins:

6 Lunges
3 Push Ups *scale up by doing HSPU

3. AMRAP 6mins:

Med-Ball Russian Twists


Competitor’s Program

1. 20min Airdyne at very easy pace – every 4mins do 2-5 Muscle Ups (no more than :60)

2. EMOMx5: 4 TnG Power Snatch – Build each set so last set is tough, but still fast

3. 21-15-9

Deadlift 185/135
Box Jump 24/20″
Airdyne Calories

Notes:  21 of each, 15 of each, 9 of each.


REMINDER:  Today Nikki and Coach J will be competing at Oakland County CrossFit’s “Chick’s and Dick’s” partner competition.  There are 4 workouts that start at 9am, 10:10am, 12:20pm, 2:30pm – Nikki and J are in the 2nd heat of each workout so they are expected to begin shortly after each workout starts.  Please come out and show your support and don’t forget to grab a Mama’s Paleo Treat while you’re there!  For more info on the event, CLICK HERE.


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