CrossFit AF WOD for Jan 16, 2021 http://crossfitaf.rxgym.com/index.asp?pageid=1&startdate=20210116 Daily Workout for Jan 16, 2021 en-us Sat, 16 Jan 2021 00:00:00 MST Sat, 16 Jan 2021 06:57:35 MST CrossFit AF WOD for Jan 16, 2021 http://crossfitaf.rxgym.com/index.asp?pageid=1&startdate=20210116 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfitaf.rxgym.com/images/htg_logo_rss.gif 39 31 UNO Sat, Jan 16, 2021 http://crossfitaf.rxgym.com/index.asp?pageid=1&startdate=20210116 http://crossfitaf.rxgym.com/index.asp?pageid=1&startdate=20210116 Sat, 16 Jan 2021 00:00:00 MST Warm Up:<br />Row & Throw<br /><br />'UNO'<br />We will split into 3-4 teams<br />Each team will be given a color (red, green, blue, yellow)<br /><br />Card Values<br />---------------<br />Numbers 1-9<br />odd numbers 1,3,5,7,9 = add a zero = DB snatch<br />even numbers 2,4,6,8 = add a zero = box jump overs<br />----------------<br />0 = 10 syncro burpees<br />----------------<br />+2 = give to another team = 20 cal bike<br />+4 = give to another team = 40 cal bike<br />skip a turn = give to another team = 150 DU/300SU<br />reverse = give to another team = 50 reverse lunges<br />wild card = give to another team = 100 cal row Dead Leg Sat, Jan 16, 2021 http://crossfitaf.rxgym.com/index.asp?pageid=1&startdate=20210116 http://crossfitaf.rxgym.com/index.asp?pageid=1&startdate=20210116 Sat, 16 Jan 2021 00:00:00 MST Teams of 2-3<br /><br />90 DEADLIFT 185/125 <br />90 Cal row <br /><br />60 DEADLIFT 225/155 <br />60 cal row <br /><br />30 DEADLIFT 275/185 <br />30 cal row <br /><br />100 Box Jump Over<br /><br />30 cal row <br />30 DEADLIFT 275/185 <br /><br />60 cal row <br />60 DEADLIFT 225/155 <br /><br />90 cal row <br />90 DEADLIFT 185/125