Tuesday, Jan. 23rd, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

B) Strength/Skill

5 x 1
Push Jerk + Jerk @ 60%

*These should be done from a rack

C) WOD

For Time:

50 Abmat Situps
200m Run
40 Abmat Situps
200m Run
30 Abmat Situps
200m Run
20 Abmat Situps
200m Run
10 Abmat Situps

Monday, Jan. 22nd, 2018

 

A) Warm Up

:30 Seconds
Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

 

B) Strength/Skill

5 x 5
Back Squats @ 60%

 

C) WOD

“Fight Gone Bad”
3 Rounds
1:00 at each station:

Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 24/20
Push Press 75/55
Calorie Row
Rest

In the classic CrossFit benchmark workout “Fight Gone Bad”,
athletes will spend one minute at each of the five stations with no rest between stations.
Following the row, athletes will have one minute rest before beginning back on the Wall Balls.
Score at the end of the workout is total reps.

Saturday, Jan. 20th, 2018

 

A) Warm Up

250m Row

:30 Stations

Active Spidermans
Air Squats
Active Samson
Push-up to Down Dog

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

25 Min Amrap:

Teams of 3 “Relay Style”

10 Hang Power Cleans 95/65
10 S2OH 95/65
15 Lateral Bar Hops
200m Row

Athlete 1 goes until he or she finshes the row then athlete 2 goes and so on.

 

 

Friday, Jan. 19th, 2018

 

A) Warm Up

45 Seconds
Partners Alternating Movements
Easy Row
Active Spidermans

30 Seconds
Easy Row
Active Samson

15 Seconds
Easy Row
Push-ups to Down Dog

B) Strength/Skill

5 x 2
Pwr Snatch @ 60%

Then

3 x 2
Snatch Pulls @ 70%

C) WOD

20 Min Amrap:

15 Alternating Dumbbell Snatches 50/35
12 Box Jumps 24/20
9 Pull-Ups

 

Thursday, Jan. 18th, 2018

 

A) Warm Up

200 Meter Run

Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

16 Min EMOM:

Min 1: 4 HSPU
Min 2: 25 Dubs or 50 Singles
Min 3: :40 Hold Plank
Min 4: 10 Bent over Rows 50/35 (5 each arm)

C) WOD

2 RFT:

400m Run
30 Thrusters 65/45

 

 

Wednesday, Jan. 17th, 2018

 

A) Warm Up

30 Seconds
Active Samson
Walkouts
Active Spidermans
Air Squats
Active Dive-bombers
Straight Leg Sit-ups

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 5
Back Squats @ 65%

Then

5 x 3
BHN Push Press @ 50%

C) WOD

15 Min Amrap:

15 Toes to Bar
12 Reverse Lunges 95/65
9 Push Press 95/65

 

 

Tuesday, Jan. 16th, 2018

 

A) Warm Up

200 Meter Run

Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl

B) Strength/Skill

12 Min EMOM:

Min 1: 7 Strict Pullups
MIn 2: 7 Strict Ring Dips
Min 3: 7 Weighted V-Ups 45/25

C) WOD

For Time:

40ft Handstand Walk
100 Double Unders
800m Run
100 Double Unders
40ft Handstand Walk

*40 wall facing shoulder touches for the mod on handstand walk.

Monday, Jan. 15th, 2018

 

A) Warm Up

:30 Seconds
Slow Row
Active Samson

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

5 x 2
Abv Knee Hang Pwr Clean + Front Squat @ 60%

Then

3 x 2
Tempo Clean Pull @ 70%

C) WOD

3 RFT:

30 Hang Power Cleans 115/75
30 Wall Balls 20/14
30/21 Calorie Row

Saturday, Jan. 13th, 2018

 

A) Warm Up

250m Row

:30 Stations

Active Spidermans
Air Squats
Active Samson
Push-up to Down Dog

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

Teams of 2:
20 Min Amrap

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

*Athlete A does the 3s then Athlete B does the 3s too, then both do the 6s and so on for 20 mins.

Kb- 45/35
Box Jumps- 24/20
Wallballs- 20/14

Friday, Jan. 12th, 2018

 

A) Warm Up

200 Meter Run

:30 Active Spidermans
5 Good Mornings
5 Back Squats
5 Elbow Rotations

:30 PVC Pass Throughs
5 Strict Press
5 Overhead Squats
5 Snatch Grip Deadlifts

:30 Push-up to Down Dog
3 Hang Power Snatch
3 Hang Squat Snatch
3 Squat Snatch

B) WOD

For Time:

Buy In: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-Ups
9 Power Snatches 95/65
6 Push-Ups
Cash Out: 800 Meter Run