Feb 28 6a class has been cancelled due to the slick and hazardous road conditions.

Saturday, March 23, 2019

Sunday 190324

CrossFit Open WOD 19.5
After Party and Cookout

Friday, March 22, 2019

Saturday 190323

3 Rounds:
1 Minute: Max Rep Push-ups
1 Minute: Max Rep Alternating Leg Lateral Box Push Off (24”/20”)
1 Minute:Max Rep Strict Pull-ups
1 Minute: Max Rep Sit-ups
Rest 3 minutes between rounds

Thursday, March 21, 2019

Friday 190322

CrossFit Games Open WOD 19.5

WORKOUT 19.5
33-27-21-15-9 reps for time of: Thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb. Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

Wednesday, March 20, 2019

Thursday 190321

The Ghost
6 rounds of:
1 minute: Row, Max Calories
1 minute: Max Rep Burpees
1 minute: Max Rep Double-unders
1 minute: Rest
Try for as many reps as possible of EACH exercise, not just total score.

Tuesday, March 19, 2019

Wednesday 190320

"The Chief"
Max Rounds In 3 Minutes Of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Scoring: Rounds + Reps

Monday, March 18, 2019

Tuesday 190319

20 minute AMRAP
8 Toes To Bar
10 Kettlebell Swings (70/55)
Row, 14/12 Calories

Sunday, March 17, 2019

Monday 190318

Strength:
Front Squat
Build to a 3 rep max in 15 minutes
WOD:
4 Rounds For Time:
10 Front Squats* (135/95)
15 Ring Push-ups
* Bar is taken from the floor

Saturday, March 16, 2019

Sunday 190317

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, March 15, 2019

Saturday 190316

Close Grip Bench Press
5 x 5 reps
Back Squat
5 x 5 reps
Shoulder Press
5 x 5 reps

Thursday, March 14, 2019

Friday 190315

CrossFit Open WOD 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups* 12 bar-facing burpees
Time cap: 12 minutes
VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
*Men snatch 65 lb., perform chin-over-
bar pull-ups, may step over bar on the burpees
*Women snatch 45 lb., perform chin- over-bar pull-ups, may step over bar on the burpees

VARIATIONS
Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
*Men snatch 65 lb., perform chin-over-
bar pull-ups, may step over bar on the burpees
*Women snatch 45 lb., perform chin- over-bar pull-ups, may step over bar on the burpees
Teenagers 14-15:
Boys snatch 65 lb. Girls snatch 45 lb.
Scaled Teenagers 14-15:
*Boys snatch 45 lb., perform chin-over- bar pull-ups, may step over bar on the burpees
*Girls snatch 35 lb., perform chin-over- bar pull-ups, may step over bar on the burpees
Masters 55+:
*Men snatch 65 lb., perform chest- to-bar pull-ups
*Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
*Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
*Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

Wednesday, March 13, 2019

Thursday 1903114

For Time:
Run 400 Meters
21 Kettlebell Swings (70/55)
21 Pull-ups
Run 400 Meters
15 Kettlebell Swings (70/55)
15 Pull-ups
Run 400 Meters
9 Kettlebell Swings (70/55)
9 Pull-ups

Tuesday, March 12, 2019

Wednesday 190313

3 Rounds For Time
Row 1000 Meters
15 Good Mornings (65/45)
30 Sit-ups (legs straight, hands overhead from floor to toes)

Monday, March 11, 2019

Tuesday 190312

DT
5 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
Men use a 155 lbs barbell
Women use a 105 lbs barbell
Masters 55+ 135/95

Sunday, March 10, 2019

Monday 190311

For Time:
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

Saturday, March 9, 2019

Sunday 190310

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, March 8, 2019

Saturday 190309

20 Minute AMRAP
20 wallballs
10 Dead-lifts (185/115)
5 Lateral Burpees Over The Bar

Thursday, March 7, 2019

Friday 190308

2019 CrossFit Games Open WOD 19.3
WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge 50 dumbbell box step-ups
50 strict handstand push-ups 200-ft. handstand walk
Time cap: 10 minutes
Tiebreaks: After final box step-up
and final handstand push-up


VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box
Scaled: (Ages 16-54)
*Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk
Scaled Teenagers 14-15:
*Boys use 35-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl *Girls use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled Masters 55+:
TIME TIME
*Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl *Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Wednesday, March 6, 2019

Thursday 190307

3 Rounds For Time:
30 Double-unders
20 Toes To Bar
10 Alternating Arm Dumbbell Snatches (70/50) (50/35)

Tuesday, March 5, 2019

Wednesday 190306

For Time
10-8-6-4-2
Power Clean (155/105)
5 Ring Muscle-ups

Monday, March 4, 2019

Tuesday 190305

Strength:
Close Grip Bench Press
3 X 10 reps
Increase weight on each set
WOD:
10 Rounds For Time:
Row 10 Calories
10 Wall Balls (20/14)

Sunday, March 3, 2019

Monday 190304

Strength:
Overhead Squat
Heavy 3 rep from the ground
WOD:
24 minute EMOM
30 seconds: Strict Handstand Push-ups
30 seconds: Bar Muscle-ups
30 seconds: Pistols (alternating legs)
30 seconds: Burpees to 6 inch target above max reach

Saturday, March 2, 2019

Sunday 190303

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, March 1, 2019

Saturday 100302

For Time:
50-40-30-20-10
Russian Kettlebell Swings (55/35)
Double-unders

Thursday, February 28, 2019

Friday 190301

CrossFit Games Open WOD 19.2
WORKOUT 19.2 RX’D
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
RX’D LOADING
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.
Teenagers 14-15:
Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.
WORKOUT 19.2 SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
 50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises*
 50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.
SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

Wednesday, February 27, 2019

Thursday 190228

20 Minute AMRAP
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Row 500 Meters

Tuesday, February 26, 2019

Wednesday 190227

Strength:
Front Squat:
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
3 Rounds for Time:
15 Squat Cleans (135/95)
15 Ring Dips

Monday, February 25, 2019

Tuesday 100226

Strength:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD:
Tabata Double-unders
8 intervals of 20 seconds work/10 seconds rest

Sunday, February 24, 2019

Monday 190225

WOD 1:
12 minute AMRAP
2 Power Cleans @ 75%
10 Lateral Burpees Over The Bar

Rest 5 minutes

WOD 2:
12 minute AMRAP
2 Power Snatches @ 75%
Air Bike, 10 Calories
7 Chest To Bar Pull-ups

Saturday, February 23, 2019

Sunday 190224

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, February 22, 2019

Saturday 190223

5 Rounds For Time:
12 Alternating Kettlebell Snatches
12 Goblet Kettlebell Lunges
12 Alternating Kettlebell Cleans
8 Kettlebell Push Presses (4 right/4 left)
Men: 55 lbs KB. Women 35 lbs KB

Thursday, February 21, 2019

Friday 190222

CrossFit Games Open WOD 19.1
WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target
Masters 55+:
Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

Wednesday, February 20, 2019

Thursday 190221

10 Rounds For Time
1 minute: Row, Max Calories
10 Lateral Burpees Over The Rower
Rest 1 minute.

Tuesday, February 19, 2019

Wednesday 190220

For Time:
10 Bar Muscle-ups
25 Thrusters (75/55)
Row 1,000 Meters
25 Thrusters
10 Bar Muscle-ups

Monday, February 18, 2019

Tuesday 190219

WOD:
'Power Clean Elizabeth'
21-15-9 rep rounds for time:
Power Clean (135/95)
Ring Dips
Rest 5 minutes, then:
Strength:
7 minutes to establish a 1 RM Squat Clean

Sunday, February 17, 2019

Monday 190218

Strength:
Dead-lift
7 x 3 reps @75%
Rest 2 min between sets
WOD:
For Time:
50 Wall Balls (20/14)
50 Double-unders
35 Wall Balls
35 Double-unders
20 Wall Balls
20 Double-unders

Saturday, February 16, 2019

Sunday 190217

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, February 15, 2019

Saturday 190216

For Time:
Row, 50 Calories
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Dips
10 Bar Facing Burpees

Thursday, February 14, 2019

Friday 190215

For Time:
21-15-9 reps
Power Snatch (95/65) 55yrs +(75/55)
7-5-3 reps
Ring Muscle-ups
Air Bike 15 Calories After Each Round

Wednesday, February 13, 2019

Thursday 190214

'Lynne'
5 Rounds For Max Reps On Each Round:
Body-weight Bench Press
Pull-ups

Tuesday, February 12, 2019

Wednesday 190213

Strength:
Dead-lift
10 reps @ 55%
8 reps @ 65%
6 reps @ 75%
WOD:
For Time:
21-15-9
Air Bike, Calories
7-5-3
Bar Muscle-ups

Monday, February 11, 2019

Tuesday 190212

WOD 1:
5 Rounds For Time On Each Round
150 Row Sprint
15 Toes To Bar
5 Hang Squat Snatches (135/95)
Rest 1:30 between rounds
WOD 2:
For Time
40 Burpee Box Jump Overs  (24/20)

Sunday, February 10, 2019

Monday 190211

Strength:
Back squat
10 reps @ 65%
8 reps @ 70%
6 reps @ 75%
WOD:
10 Rounds For Time
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat (155/105)
5 Strict Handstand Push-ups

Saturday, February 9, 2019

Sunday 190210

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, February 8, 2019

Saturday 190209

Team WOD
3 person teams
20 minute AMRAP/AMREP
Max Rep Strict Chin-ups
Row, Max Calories
400 Meter Run

Thursday, February 7, 2019

Friday 190208

Strength:
Snatch
2 reps @ 65%
2 reps 75%
2 reps 80%
2 reps 85%
2 reps 90%
Rest as needed
WOD:
For Time:
21-15-9 rep rounds for time
Air Bike, Calories
Overhead Squat (95/65)

Wednesday, February 6, 2019

Thursday 190207

Strength:
Dead-lift
10 reps @ 50%
8 reps @ 60%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
WOD:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 air squats
2 strict pull-ups, 4 push-ups, 6 air squats
3 strict pull-ups, 6 push-ups, 9 air squats
Etc.

Tuesday, February 5, 2019

Wednesday 190206

For Time:
10 Thrusters @ 60%
2 Ring Muscle-ups
8 Thrusters @  65%
2 Ring Muscle-ups
6 Thrusters @ 70%
2 Ring Muscle-ups
4 Thrusters @ 80%
2 Ring Muscle-ups
2 Thrusters @ 90%
2 Ring Muscle-ups

Monday, February 4, 2019

Tuesday 190205

12 Rounds For Time:
150 Meter Row Sprint
30 Double-unders
Rest 1:00 between rounds

Sunday, February 3, 2019

Monday 190204

Monday:
Every 2 Minutes for 20 Minutes:
3 Rounds:
5 Power Cleans @ 65%
2 Bar Muscle-ups
4 Rounds:
4 Power Cleans @ 75%
2 Bar Muscle-ups
3 Rounds:
3 Power Cleans @ 85%
2 Bar Muscle-ups

Saturday, February 2, 2019

Sunday 190203

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, February 1, 2019

Saturday 190202

5 Person Team WOD
30 minute AMRAP
1: 7 Box Jumps (30/24)
2: Run 100 Meters.
3: 14 Alternating DB Snatch (50/35) masters 55+(35/20)
4: 15 wallballs (20/14)
5- 10 pull-ups

Thursday, January 31, 2019

Friday 190201

Power Snatch
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
Rest as needed.
WOD:
10 min AMRAP
6 Strict Handstand Push-ups
2 Bar Muscle-ups

Wednesday, January 30, 2019

Thursday 190131

20 Minute AMRAP
10 Pull-ups
15 Push-ups
30 Squats Holding a 45/25 lbs Bumper Plate

Tuesday, January 29, 2019

Wednesday 190130

Strength 1:
10 minutes to work up to a 2 rep touch and go Dead-lift
Strength 2:
10 minutes to work up to a 5 rep Thruster
WOD
21-15-9 rep rounds for time:
Toes To Bar
Thrusters (95/65) masters 55+ (75/50)

Monday, January 28, 2019

Tuesday 190129

WOD 1:
15 x 125 Meter Row Sprints
Rest 1:30 between sprints
WOD 2:
10-8-6-4-2 rep rounds for Time:
DB Bench Press
DB Hang Squat Clean
Pull-ups
Pick weight. Use the same pair of DB's for bench press and hang squat cleans

Sunday, January 27, 2019

Monday 190128

Strength:
6 minute EMOM
2 Squat Cleans @ 80%
WOD 1:
'Grace'
For Time:
30 Clean & Jerks (135/95) masters 55+ (115/75)
WOD 2:
12 minute EMOM
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank

Saturday, January 26, 2019

Sunday 190127

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, January 25, 2019

Saturday 190126

5 Rounds For Time:
3 rounds of Cindy
7 Clean & Jerks (135/95)
Rest 1:30 between rounds

Thursday, January 24, 2019

Friday 190125

4 Rounds For Time
Run 200 Meters
15 Burpee Box Jump Overs (24/20)

Wednesday, January 23, 2019

Thursday 190124

Strength:
10 Minutes
30 seconds on 30 seconds off
1 Snatch @ 70%.
WOD:
5 Rounds For Time
10 Overhead Squats (95/65)
10 Toes To Bar
Rest 1:00 between rounds

Tuesday, January 22, 2019

Wednesday 190123

Strength:
10 minutes to establish a 1RM Split Jerk
WOD:
'Diane'
21-15-9 rep rounds for time
Dead-lift (225/155)
Handstand Push-ups

Monday, January 21, 2019

Tuesday 190122

WOD 1:
15 x100 Meter Row Sprints
Rest 1:30 between each sprint
WOD 2:
'Annie'
50-40-30-20-10 rep rounds for time
Double-unders
Abmat Sit-ups

Sunday, January 20, 2019

Monday 190121

Strength:
Every 2 Minutes For 20 Minutes
1 Power Clean + 1 Hang Power Clean + 3 Front Squats
3 rounds @ 65%
3 rounds @ 75%
2 rounds @ 85%
2 Rounds @ 90%
Use % of Power Clean
WOD:
21-15-9
Ring Dips
Chest To Bar Pull-ups

Saturday, January 19, 2019

Sunday 190120

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, January 18, 2019

Saturday 190119

5 Rounds For Time On Each Round
8 Thrusters (135/95)
4 Ring Muscle-ups
6 Power Cleans (135/95)
10 Bar Pull-ups
Rest 3 minutes between rounds

Thursday, January 17, 2019

Friday 190118

Strength:
12 minute EMOM
Power snatch.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
15-12-9 rep rounds for time
Overhead Squats (95/65)
Bar Facing Burpees

Wednesday, January 16, 2019

Thursday 190117

20 minute AMRAP
Air Bike, 1,000 Meters
Run 400 Meters Carrying A Medicine Ball (20/14)

Tuesday, January 15, 2019

Wednesday 190116

Strength:
12 minute EMOM
1 Power Clean + 1 Hang Power Clean. Don’t drop the bar.
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Monday, January 14, 2019

Tuesday 190115

10 Rounds For Time
Run 200
25 Double-unders
6 Commando Pull-ups

Sunday, January 13, 2019

Monday 190114

Strength:
3 Overhead Squats @ 50%, 60% ,70%, 80%, 90%
Then,
Work up to a heavy 5 RM Thruster.
WOD:
For time
100 Russian Kettlebell Swings (55/35)
75 Box Step-ups (24/20)
50 Ring Pulls (feet even with uprights)

Saturday, January 12, 2019

Sunday 190113

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, January 11, 2019

Saturday 190112

For Time:
Run 1,200 Meters
63 Kettlebell Swings
36 Pull-ups
Run 800 Meters
42 Kettlebell Swings
24 Pull-ups
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

Thursday, January 10, 2019

Friday 190111

For Time:
Row 3,000 meters
Every 2 minutes get off the rower and perform
5 Power cleans (135/95)

Wednesday, January 9, 2019

Thursday 190110

Strength:
5 minute EMOM
2 High Hang Squat Snatch @ 60%
5 min EMOM
1 Hang Squat Snatch @ 70%
5 minute EMOM
1 Squat Snatch @ 80%
WOD:
9 minute AMRAP
3 Bar Muscle-ups
6 Overhead Squats (95/65)

Tuesday, January 8, 2019

Wednesday 190109

Strength:
6 Squat Cleans @ 65%
Rest 1:30
5 Squat Cleans @ 70%
Rest 1:30
4 Squat Cleans @ 75%
Rest 1:30
3 Squat Cleans @ 80%
Rest 1:30
2 Squat Cleans @ 85%
Rest 1:30
1 Squat Clean @ 90%
WOD:
3 minute AMRAP
12 Wall Balls (20/14)
6 Toes To Bar
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Chest To Bar Pull-ups
Rest 3 minutes
3 minute AMRAP
12 Wall Balls
6 Pull-ups

Monday, January 7, 2019

Tuesday 190108

10 min EMOM
1: 14/10 cal row
2: 14 AbMat Sit-ups
Rest 5 minutes
10 min EMOM
1: 14/10 cal row
2: 50 second Front Plank.
Rest 2 minutes
12 min emom
1: 30 second Side Plank
2: 30 second Hollow Hold
3: 30 second Side Plank.

Sunday, January 6, 2019

Monday 190107

Strength:
Back Squat.
12 reps @ 60%
8 reps @ 70%
6 reps @ 80%
4 reps @ 85%
Rest as needed
WOD:
21-15-9 Rep Rounds For Time
Air Bike, Calories
Burpees

Saturday, January 5, 2019

Sunday 190106

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills

Friday, January 4, 2019

Saturday 190105

Teams of 3:
For Time
Run 400 Meters (together)
21 Chest To Bar Pull-ups
21 Wall Climbs (touch nose to wall)
21 Hang Squat Cleans (135/95)
Run 400 Meters
15 Chest To Bar Pull-ups
15 Wall Climbs
15 Hang Squat Cleans
Run 400 Meters
9 Chest To Bar Pull-ups
9 Wall Climbs
9 Hang Squat Cleans
Partition the C2B pull-ups and wall climbs and hang squat cleans between teammates. Only one team member working at a time.

Thursday, January 3, 2019

Friday 190104

Strength:
15 minutes to work up to a heavy Snatch
WOD:
21-15-9 rep rounds for time:
Toes To Bar
4ft Burpee Broad Jump

Wednesday, January 2, 2019

Thursday 190103

Strength:
10 minutes to establish a 1 RM Shoulder Press
WOD 1:
12 minute AMRAP
12 Push-ups
15 Wall Balls (20/14)
WOD 2:
7 Rounds:
45 seconds Air Bike for Max Calories
Rest 15 seconds

Tuesday, January 1, 2019

Wednesday 190102

Strength:
15 minutes to establish a 1 RM Front Squat.
WOD:
15 minute AMRAP
Row 15/12 Calories
30 Double-unders