I AM Crossfit Upper Keys WOD for Jan 22, 2020 https://crossfitupperkeys.rxgym.com/index.asp?pageid=1&startdate=20200122 Daily Workout for Jan 22, 2020 en-us Wed, 22 Jan 2020 00:00:00 MST Wed, 22 Jan 2020 11:19:23 MST I AM Crossfit Upper Keys WOD for Jan 22, 2020 https://crossfitupperkeys.rxgym.com/index.asp?pageid=1&startdate=20200122 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://crossfitupperkeys.rxgym.com/images/htg_logo_rss.gif 39 31 Bootcamp 12220 Wed, Jan 22, 2020 https://crossfitupperkeys.rxgym.com/index.asp?pageid=1&startdate=20200122 https://crossfitupperkeys.rxgym.com/index.asp?pageid=1&startdate=20200122 Wed, 22 Jan 2020 00:00:00 MST A1) Superset<br />DB Flys<br />4X8<br />Bench Dips<br />4X8<br />Rest :60 b/t rds<br /><br />A2) 100 DB Push Presses (35/20)<br />100 KB Swings (53/35)<br />*Everytime you break, 5 burpees<br />*Go Heavy on the PP and Swings CrossFit 01222020 Wed, Jan 22, 2020 https://crossfitupperkeys.rxgym.com/index.asp?pageid=1&startdate=20200122 https://crossfitupperkeys.rxgym.com/index.asp?pageid=1&startdate=20200122 Wed, 22 Jan 2020 00:00:00 MST Gymnastics Skill Work<br />Skill work on pull ups<br />Kipping swings<br />Scap elevavation/depression on the bar<br />Butterfly pull ups<br />'Opening Day'<br />21-15-9: <br />Wallballs (20/14) <br />Pull-up <br />Thrusters (95/65) <br />Box Jumps (24/20) <br />Kettlebell Swings (53/35) FF 12220 Wed, Jan 22, 2020 https://crossfitupperkeys.rxgym.com/index.asp?pageid=1&startdate=20200122 https://crossfitupperkeys.rxgym.com/index.asp?pageid=1&startdate=20200122 Wed, 22 Jan 2020 00:00:00 MST SKill Work: 10 Minutes<br />Toes to Bar/ Knees to Elbows<br /><br />A)8 Rounds for time <br /><br />200 M Run<br />10 TTB (Scale: Strict Knee Raises)