LATEST WOD

Sunday 2-26

10 AM

12 Rounds (36 Min)

Min 1  20/16 Cal Row

Min 2  40 Double Unders

Min 3  2 Muscle Ups

Scale as needed

11 AM

Open gym time, make up/redo the CF Open WOD

11AM Class will return April 2nd.  During the Open, it will be an open gym hour.

 

Monday, January 29th

January 28, 2018

Build to a heavy Complex
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

“Gwen”
15-12-9
Unbroken Clean & Jerks

*May be Power or Squat
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.
*Use same load for each set. Rest as needed between sets.
Record load used

“Fitness”
7AMRAP
Max Burpee Box Jump over (24/20)

Extra Credit
5×1 OH Squats
3×50 MB Twists


Sunday, January 28th

January 27, 2018

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm

4 Rounds
Min 1: Row at 80%
Min 2: Row at 50%
Min 3: :30 Burpee (jump down/jump up)
:30 Burpee (step down/ step up)
Min 4: :30 DU’s/:30 Single Unders
Min 5: Row at 80%
Min 6: Row at 50%
Min 7: :30 Burpee (jump down/jump up)
:30 Burpee (step down/ step up)
Min 8: :30 DU’s/:30 Single Unders
Rest 2mins


Saturday, January 27th

January 26, 2018

Hours: 7:30, 9, 10, & 11:30am

15AMRAP
5 Pull-ups
10 HR Push-ups
15 Air Squats

Rest 5 mins

15AMRAP
5 TTB
10 Burpees
15 KB Swings (53/35)

Score AMRAPs separately

Partners alternate after completing 1 movement


Friday, January 26th

January 25, 2018

Deadlifts
% of 3RM
3@70%
3@80%
Max Reps @90%

“Open”
10AMRAP
3 C&J (225/155)
12 Wall Balls (20/14)

“Fitness”
10AMRAP
12 KB Swings
12 Wall Balls

Extra Credit
3×10 Hip Thrusts
3×10 DB Preacher Curls
3×10 Ab Rollouts


Thursday, January 25th

January 24, 2018

9EMOM
Min 1: :40 Strict HSPUs
Min 2: :40 Hollow Body Planks
Min 3: Bar Muscle-up progressions

For Time:
1500m Row
then
5 Rounds
20 Alternating DB Snatch (50/35)
15 Burpee Box Jump Over (24/20)
then
1500m Row

Extra Credit
12EMOM
Min 1: :40 Ski Erg
Min 2: :40 Left Side Plank
Min 3: :40 Hip Extensions
Min 4: :40 Right Side Plank


Wednesday, January 24th

January 23, 2018

Back Squat
% of 3RM
3@70%
3@80%
Max Reps @90%

Crossfit Open 17.5
10 Rounds
9 Thrusters (95/65)
35 DUs

“Fitness”
10 Rounds
10 Wall Balls
35 DUs

Extra Credit
3×10/leg Single Leg RDL
3×10 Reverse Hyperextension
3×25 GHD Sit-ups


Tuesday, January 23rd

January 22, 2018

Super Set
Push Press 5×5@75%
&
Strict Pull-up 5×5-10

2 Rounds
3AMRAP
10 DB Power Cleans (2x 50/35)
10 TTB

Rest 2mins

3AMRAP
10 Cal Row
10 Burpees

Rest 2mins

Extra Credit
3×8 DB Incline Bench Press
3×8 DB Chinese Row
3×15 Face Pulls


Monday, January 22nd

January 21, 2018

Build to a heavy
Squat Snatch + Hang Squat Snatch

“Crossfit Open WOD 17.3”
Prior to 8:00 Complete:
3 Rounds of :
6 C2B Pull-ups
6 Squat Snatch (95/65)(45/35)
Then, 3 Rounds of:
7 C2B Pull-ups
5 Squat Snatch (135/95)(75/55)
*Prior to 12:00, Complete
3 Rounds of:
8 C2B Pull-ups
4 Squat Snatch (185/135)(95/65)
*Prior to 16:00, Complete
3 Rounds of:
9 C2B Pull-ups
3 Squat Snatch (225/155)(115/75)

“Fitness”
12AMRAP
8 Ring Rows
8 KB Swings
8 Goblet Squats

Extra Credit
5×2 OH Squats
3×50 MB Twists


Sunday, January 21st

January 20, 2018

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
For Time
1000m Row
then
10 Rounds
20 Lunges
20 Abmat Sit-ups
then
1000m Row
(Repeat Feb 19, 2017)


Saturday, January 20th

January 19, 2018

Hours: 7:30, 9, 10 & 11:30am
 
“Open”
 
20AMRAP
60 Cal Row
50 Toes To Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Bar MU’s (scale = C2B Pull-ups)
 
Partners alternate work/rest at will
 
“Fitness”
 
20AMRAP
60 Cal Row
50 Abmat Sit-ups
40 Wall Balls
30 KB Swings
20 Burpees


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