1 - 31 January 2017

SUNDAY - 1 January 2017
[1] REST

MONDAY - 2 January 2017
[1] Snowboard - Aomori Springs

TUESDAY - 3 January 2017
[1] REST

WEDNESDAY - 4 January 2017
[1] 2 rounds for time
20 Squat Clean Thrusters with pair of 55lb dumbbells
17 Burpees
Time: 16:48

[2] 5 rounds for time of:
20 L pull-ups
16 ring dips
https://crossfit.com/workout/2016/12/31#/comments
Time:  21:37rx

THURSDAY - 5 January 2017
[1] REST

FRIDAY - 6 January 2017
[1] On a 3 min clock complete 1 round of the following:
12 Power Snatch 95/65
12 Burpees over the bar
Rest remaining time
Repeat for a total of 5 Rounds
*RX+: Add +2 reps to each round:
Score/times: 12/12@0:41, 14/14@1:01, 16/16@1:49, 18/18(finished 9 burpees), 20/20
Completed rest of workout without a time constraint.  Just kept moving until finished.

SATURDAY - 7 January 2017
[1] REST

SUNDAY - 8 January 2017
[1] REST - Seahawks Morning FTW

MONDAY - 9 January 2017
[1] CrossFit Open Workout 12.3
18 Min AMRAP of
15 Box Jumps 24/20
12 Push Press 115/75
9 T2B
Score: 9+15 (339 reps) PR!!!

TUESDAY - 10 January 2017
[1] For Time
21 Kb Swings 72
21 Ball Slams 30
500M Row
15 Kb Swings 72
15 Balls Slams 30
500M Row
9 Kb Swings 72
9 Ball Slams 30
500M Row
Time: 10:43rx
[2] Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. To learn more about Josh click here
Time: 5:57rx

WEDNESDAY - 11 January 2017
[1]  10 minutes find heaviest Squat Clean
Weights:  225-235-245-255-260
[2] 10 Minute AMRAP
2 Squat Cleans @ 225
8 Ring Dips
12 Walking Lunges (total) with 1x54lb KB
30 Double Unders
Score: 5+2 rounds/reps

THURSDAY - 12 January 2017
[1] REST

FRIDAY - 13 January 2017
[1] Thrusters - Max Weight for 10 reps
Weights @ 10 reps each: 95, 115, 135, 155, 185 (PR)

SATURDAY - 14 January 2017
[1] Snowboard APPI

SUNDAY - 15 January 2017
[1] Rest

MONDAY - 16 January 2017
[1] Snowboard Aomori

TUESDAY - 17 January 2017
[1] Rest

WEDNESDAY - 18 January 2017
AM:
[1] For Time~
100 Pushups
100 Situps
10 Laps running (8:38; 47-53secs per lap)
Time: ~ 12:00mins
PM:
[1] OHS
2 – 2 – 2 – 2
Weight: 155-185-205-225
[2] 5 Min AMRAP of
10 Push-Ups
10 Wallballs
Rest 2 Mins
5 Min AMRAP of
10 OHS 95
10 Medball Sit-Ups
Scores: 6+14/5rounds
[3] Immediately into 1 set of max unbroken Muscle Ups
Score:  6 reps (tried for 7th, but grip was slippy)