WODs

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


Friday, January 19th

January 18, 2018

Deadlifts
% of 3RM
5@65%
5@75%
Max Reps @ 85%
“Open” & “Fitness”
10 Rounds
4 Deadlifts (225/155)
12 Wall Balls (20/14)
Extra Credit
3×10 Hip Thrusts
3×10 DB Preacher Curls
3×10 Ab Rollouts


Thursday – January 18th

January 17, 2018

9EMOM
Min 1: :40 Strict HSPUs
Min 2: :40 Hollow Body Planks
Min 3: Bar Muscle-up progressions
(Only allowed to do BMUs if you don’t have a chicken wing)
 
30AMRAP
500m Row
40 DU’s
30 Abmat Sit-ups
20 KB Swings (53/35)
10 Hand-Release Push-ups
 
 
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 17th

January 16, 2018

Back Squat
% of 3RM
5@65%
5@75%
Max Reps @ 85%
“Open”
5AMRAP
8-10-12-14-16…
OH Squats (95/65)
C2B Pull-ups
Rest 5 mins
5AMRAP
8-10-12-14-16…

Thrusters (95/65)

TTB
“Fitness”
5AMRAP
8-10-12-14-16…
OH Plate Lunge
Ring Rows
Rest 5 mins
5AMRAP
8-10-12-14-16…

Wall Balls

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


Tuesday, January 16th

January 15, 2018

Super Set
Push Press 5×5@70%
&
Strict Pull-up 5×5-10 (scale to banded strict pull-ups)
 
“Open” & “Fitness”
20AMRAP
20/16 Cal Row
20 Burpee to plate
40 DU’s
 
Extra Credit
3×8 DB Incline Bench Press
3×8 DB Chinese Row
3×15 Face Pulls


Monday, January 15th

January 14, 2018

Build to a max (20:00)
 
Shankle Complex
3 Hang Clean Pulls
1 Hang Squat Clean
2 Jerks
 
 
“Open”
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
 
“Fitness”
3 Rounds
20 KB Swings
20 KB Goblet Squats
20 DB Push Press
 
 
Extra Credit
5×3 OH Squats
3×50 MB Twists


Sunday, January 14th

January 13, 2018

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
30AMRAP
30 Cal Row
30 Sit-ups
30 KB Swings (53/35)
30 DU’s
30 Squats


Saturday, January 13th

January 12, 2018

Hours: 7:30, 9, 10 & 11:30am
 
Teams of 3
 
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Burpee Bar Hops
100 Thrusters (115/80)
100 Burpee Bar Hops
100 Dumbbell Snatches (50/35)
100/70 Calorie Row


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