ANZIO Crossfit

Jan 12 WOD
21 18 15 12 9 6 3
Overhead squat
Calories row

Workout
35 # Dumbbell Push Press
53 # Kettlebell Swing
24” Box Jump
Superman
10,9,8,7,6,5,4,3,2,1
For Time.

Jan 5 2016 WOD
Squat 5x3

5 Clapping Push-up
7 20 # Wallball
15 Sit-ups
AMRAP 10min

Jan 4 2016 WOD
"Jackie”
1000m Row
50 45 # Thrusters
30 Pull-ups
For Time.

06JAN15 Workout

Warm Up: 5 Min

Buy In: Skill Work

Strength: 15 Min to find 1RM Back Squat
3 3 3 1 1

WOD
1600 Meter Row
4 RDS
15 Deadlift
15 Burpees Over the Bar
1600 Meter Row

Great Start!!

Anizo CrossFit is an official endorser of HYLETE performance apparel and has become "powered by HYLETE".

Set The Tone! Lets start the New Year off right!!!!!!

Warm Up: 5 Min

Buy In: Skill Work

Strength: 15 Min to find 1RM

WOD 1/2 Murph
800 Meter Run
50 Pull Ups
100 Push Ups
200 Air Squats
800 Meter Run

MON WOD
6 RDS FOR TIME
400 Meter Run
25 Burpees

Friday WOD
"Frelen"
3 Rounds for time
1 Mile Run
10 Squat Thrusts 25lb
10 Pull ups

WOD:
2 Rds
100 Mountain Climbers (50 each leg)
15 Burpees
3x 5 pull-ups
15 box jumps
15 kb swings
800 meter run