WODs
January 31, 2015 SATURDAY 013115

Metcon (Time) 3 Rounds – work must be split evenly Teams of 5 100 Double KB Front Squats 1.5/1p 10 Rope Climbs 200’ Double Front Rack KB Walk 1.5/1p (Everyone must do this part) 10 Rope Climbs 100 Double Front Rack Walking Lunges 1.5/1p 10 Rope Climbs

January 27, 2015 WEDNESDAY 012815

Warm-up Power clean warm -up Clean grip deadlifts x10 Clean pulls x10 Tall muscle clean x10 ...

January 26, 2015 TUESDAY 012715

Warm-up Snatch Complex 1. Snatch Grip deadliftx10 2. Hang snatch pullx10 3. Hang mu...

January 25, 2015 MONDAY 012615

Warm-up Kettlebell warm up 20 DARC swings 10 deadlifts 10 halos each direction 10 Good morni...

January 24, 2015 SATURDAY 012415

For time: Teams of 3, work can be split however the team wants Row 3,000m – Must switch every m...

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Crossfit Buffalo

  • 716-601-7300

  • 3820 Union Road

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