Jan 27 WOD

EMOM for 10 min Even min 5 Hanging knee to chest Odd min 5 Hanging knee to chest R then 5 knee to chest WOD 6 Rounds for time 10 Power cleans 135-115/95-85 12 Box jumps 15 Butterfly sit ups

Jan 26 WOD

12 min to est for max load 1 Squat clean 1 Hanging squat clean 2 Front squats 20 min AMRAP 50 M burpee broad jumps/60 feet hand walks 350 M run 15 Ktb swing

Jan 23 WOD

12 min to est 1rm deadlift EMOM for 20 min Odd min 3 Deadlift 245-225/ 155-135 Even min 40 Du/ 80 singles 3 Rounds 30 sec v ups 30 sec crunches 30 sec Russian twist 30 sec superman stretch 1 min rest

Jan 22 WOD

12 min to est max load 1 Squat clean 1 Hanging squat clean 1 Front squat 1 Split jerk 5 Rounds 10 S2OH 10 Box jumps 20 Alt front rack lunges *If you don’t finish in 12 min you owe 10 burpees * *If you don’t finish in 15 min you owe 20 burpees *20 min time cap. If you cap out you owe 30 burpees

Jan 21 WOD

Teams of two 20 min AMRAP 15 Walk ball 10 Ring push ups 5 Axle bar cleans *One buddy working at all times. You must complete the round before you can tag your buddy in.

Jan 20 WOD

10 min to est 2rm push press 3 Rounds 400 m run 2 Rope climbs 5 Rounds 20 Pull ups 40 sit ups

Jan 19 WOD

15 min to est max load 1 Hanging squat Snatches (power position) 1 Hanging squat snatch ( above knee) 5 Rounds 10 Power snatches 200 m shuttle run

Jan 16, 17, 18 @ Wodapalooza

Sledge family come out to Bayfront Park and celebrate fitness with the CrossFit Community. Come out and cheer on your Sledge family!

Jan 15 WOD

S/WOD 15 min to est (unbroken) 1 Clean grip deadlift pause below knees 1 Hang squat clean (above knee) 1 squat clean (ground) WOD 4 Rounds 12 Power snatch 15 Ring dips 18 box jumps Rest 2 min 400 m run for time