Jan 22 – 28

Yoga this Sunday 4PM

WODS and Open Gym time — Schedule

Saturday Jan 22
With a Partner, split anyway you like

With a partner
40 Min AMRAP
4 Rounds of Bear Complex 45/35
40 Burpee over bar (RX + each partner does 40 reps of all bodyweight exercises)
6 Rounds Bear Complex 75/55
40 HR Push Ups
8 Rounds Bear Complex 95/75
40 Strict Hand Stand Push Ups
10 Rounds Bear Complex 115/85
40 Strict ring Dips
AMRAP Rounds Bear Complex 135/105

Sunday Jan 23

50-40-30-20-10
Wall Balls
Abmat Sit Ups
Box Step Overs w/ Med Ball
After each round of step overs do 5 muscle ups

Monday Jan 24

Wendler Week 4 
Back Squat 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 reps of all 3 sets should be fast and easy

Metcon:

“2021 CrossFit Last-Chance Qualifier Event 1”

42-30-18 reps for time of:

Row (cal.)
Alternating dumbbell hang snatch50/35

Tuesday Jan 25

Wendler Week 4 
Push Press t 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 reps of all 3 sets should be fast and easy

Metcon:

4 Rounds 16 min total
2 Min to get 25/20 Cal (Rx + 35/30 Cal) (Should take under 90 seconds)
2 Min AMRAP
6 front squats (175/115)
Max HSPU (Score your HSPU each round)

Wednesday Jan 26

100 double Unders
50DB Hang Clean and Jerk
1000m row 50 cal
50 hspu

From 0-5 AMRAP
From 5-7 rest
From 7-14 AMRAP (start at 100 Double Unders)
From 14-17 rest
From 17-35 AMRAP or until you finish (Start at 100 DU)
The 1st 5 min, you might get to the rower.
The 2nd 7 min you should get a chunk of the rowing, some might finish it.

Thursday Jan 27

Wendler Week 4 
Deadlift 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 reps of all 3 sets should be fast and easy

Metcon:

CF Games 21.4 WOD
20 Min Cap

7-6-5-4-3-2-1 (CF Games also did 10-9-8)

Wall Walks
Thrusters 115/80 (CF Games used 185/135)

Friday Jan 28

Wendler Week 4 
Bench Press 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 reps of all 3 sets should be fast and easy

Metcon:

Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

or 

Nate Scaled

20 Min AMRAP
2 Burpee Pull Ups
4 HR Push Ups (or DB Z Press)
8 American KB Swing 53/35

POPULAR POSTS

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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