WODs 220130 -220205

 1/30-2/5

Monday

4 Rounds For Time

Air Bike 15 Calories

7 Bar Muscle-ups

8 Squat Cleans (155/105)

Tuesday

4 Rounds For Time

50 Double-unders

15 Bench Press @ 70%

10 Devils Press (50/35)

Wednesday

For Time

1000m-750m-500m

Row

21-15-9

Deadlift(225/155)

42-30-18

Sit-ups 

Thursday

WOD :

8 minutes AMRAP
3-6-9-13-15-18-21

Handstand Push-ups

Cleans (185/125)

WOD 2:

8 Minute AMRAP

3-6-9-12-15-18-21

Hang Power Snatch (95/65)

Pull-ups

Friday

‘Jack’

20 minute AMRSP
10 Push Press (115/75)
10 KB Swings (55/35)
10 Box Jumps (24/20)

Saturday

3 Rounds For Time

Row 500 Meters

9 Hang Power Cleans (135/95)

15 Push-ups

21 Back Squats (135/95)

WODs 220123 - 220129

 1/23-1/29

Monday

30-20-10

Row, Calories

20-16-12

KB Goblet Lunges (55/35)

12-9-6

Power Clean & Jerk (135/95)

Tuesday

WOD 1:

Death By Strict Pull-ups

WOD 2:

21-15-9 Rep Rounds For Time

Burpee Box Jumps

Knees To Elbows

Wednesday

20 minute AMRAP

15 Wall Balls (20/14)

8 Strict Handstand Push-ups

7 Dead-lifts (255/185)

Thursday

5 Rounds-Each For Time

10 Pull-ups

20 Sit-ups

15 Hand Release Push-ups

45 Double-unders 

Rest 2 minutes between rounds

Friday

Strength

Back Squat

3 x 5 reps @ 80%

Front Squat 

5 x 3 reps @ 80%

WOD

For Time

Row 250 Meters

10-8-6-4-2

Alternating KB Hang Squat Cleans (70/55)

Saturday

‘Viola’

Complete as many rounds as possible in 20 minutes of:
Run 400 Meters
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)

WODs 220116 - 220122

 1/16-1/22

Monday

42-30-18

Double-unders 

21-15-9

Push Press (105/75)

21-15-9

Toes To Bar

Tuesday:

Strength

10 minute EMOM

1 Power Clean + 1 Hang Power Clean + 2 Front Squats(pick weight. make it challenging)

WOD

10 minute AMRAP

5 Chest To Bar Pull-ups 

10 Deficit Push-ups (45lb/25lb bumpers)

15 Goblet Squats (55/35)

Wednesday

4 rounds, 1 min per station, for max reps of:

Row, Calories

DB Hang Squat Clean Thruster (35’s/25’s)

Ring Dip

Sit-ups

Rest

Thursday

Overhead Squat

5 x 3 reps @ 75-85%

WOD

10 minute AMRAP

CrossFit Games Open 11.1

30 Double-unders

15 Power Snatches (75/55) masters (64/45)

Friday

Cindy

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Saturday

CrossFit Open 21.1

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

WODs 220109 - 220115

 1/9 - 1/15

Monday 

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Tuesday

Find a 1 Rep Max of each of the following lifts

Close Grip Bench Press 

Squat Clean

Overhead Squat

Wednesday 

Fight Gone Bad

3 rounds, 1 min per station, for max reps of:

Wall Ball (20/14) (10/9 ft)

Sumo Deadlift High-pull (75/55)

Box Jump (20/20)

Push Press (75/55)

Row, Calories

Rest 1 min

Thursday

Strength

Deadlift 

5 x 5 reps

WOD

For Time 

AirBike

5 minutes For Max Calories

Friday

For Time

45-30-15

Kettlebell Swings (55/35)

20-15-10

Pull-ups

60-45-30

Double-unders 

Saturday

‘The Lyon’

5 rounds each for time

7 Squat Cleans (165/115)

7 Shoulder To Overhead (165/115)

7 Burpee Chest To Bar Pull-ups

Rest 2 minutes between rounds

WODs 220102 - 220108

 1/2-1/8

Monday

9 Rounds For Time:
12 DB Power Snatch (50/35)
8 DB lunges (50/35)
4 Bar Muscle-ups (6 Chest To Bar Pull-ups)

Tuesday

Partner DT

5 Rounds For Time

P1: 12 Dead-lifts

        9 Hang Power Cleans

        6 Push Jerks

P2: Row for Max Calories

Each person does 5 Rounds

Men 155lbs/Women 105lbs

Wednesday

5 Rounds For Time

15 Kettlebell Swings (55/35)

15 Burpees

30 Double-unders 

Thursday:

7 minute AMRAP/Rep

3-6-9-12-15-18-21….

Hang Squat Clean (95/65)

Toes To Bar

Rest 7 minutes

7 minute AMRAP/Rep

3-6-9-12-15-18-21…

Hang Squat Snatch

Pull-ups

Friday

2 rounds for time of:

30 Row Calories

30 Burpees

Saturday

3 Rounds For Time:

8 Sumo Deadlift High-pulls (95/65)

10 Front Rack Lunges (95/65)

12 Back Squats (95/65)