Wod

Tuesday January 28, 2020

‘Strong Man’

4 minutes on/ 4 minutes off
21 Bench press 135/95
21 Deadlifts 225/155
Max effort Calorie bike I.R.T.
3 Minutes on/ 3 minutes off
15 Bench press 135/95
15 Deadlifts 225/155
Max effort Calorie bike I.R.T.
2 minutes on/ 2 minutes off
9 Bench press 135/95
9 Deadlifts 225/155
Max effort calorie bike I.R.T.

Monday January 27, 2020

‘Pinnacle’

AMRAP 20
50/35 Calorie row
25 Ring dips
25 Toes to bar
75 Overhead squats 95/65
25 Toes to bar
25 Ring dips

Weekly Overview

Monday kicks off with a long chipper. Tuesday we’ll be doing some bench press and deadlifts. Wednesday will be 3 week of tempo squats, 7×2 back squat this time. Thursday will be Shorter time domain intervals. Friday will be going heavy with some clean and jerks. Saturday will be a partner workout with some farmers carries and kettlebell swings.

Sunday January 26, 2020

*Reminder new Sunday schedule during the Nutrition Challenge is
10-11am open gym only*
*9-10am is reserved for Waist Management Teams*

Saturday January 25, 2020

‘Quarters’

For time (14 cap)
25 Power snatches 75/55
50 Hang power cleans 75/55
75 Push presses 75/55
100 Deadlifts 75/55

Friday January 24, 2020

‘Open Workout 13.3’

AMRAP 12
150 Wall balls 20/14
90 Double unders
30 Muscle ups

Thursday January 23, 2020

‘The Four’

5 rounds of
4 minutes on/ 3 minutes off
500 Meter row
400 Meter run
OR
25/18 Calorie bike
400 Meter run

*Scale runs accordingly to fit within the four minute window.

Wednesday January 22, 2020

‘Big Swing’

For time (18 cap)
400 Meter run
Then
20-16-12
Kettlebell swing 53/35
Hand release push ups
Then
400 Meter run
Then
20-16-12
Kettlebell snatch 53/35
Toes to bar

Tuesday January 21, 2020

Strength

1 Power clean + 2 Push presses

‘Power Lungs’

AMRAP 13
40/27 Calorie bike
30 Power cleans 135/95
20 Lateral bar over burpees
10 Push press 135/95

Monday January 20, 2020

Strength

Front Squat
3-3-3-3-3
*Tempo squats

‘P 90x’

For time (10 cap)
5 rounds of
9 Front squats 115/75
9 Pull ups

Week Overview

Monday kicks off with some Tempo front squats. Tuesday’s AMRAP will involve some bike cals, power cleans and push press. Wednesday we’ll do some kettlebell movements. Thursday will be 4 minutes on/ 3 minutes off with a mix of bike, rowing and running. Friday will be a repeat Open workout from 2013. Saturday will be some barbell cycling with a light barbell and high reps.

Saturday January 18, 2020

‘Sledgehammer’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
12 Dumbbell Snatches 50/35 (alternating arms each rep)
Max effort Double unders I.R.T.

Friday January 17, 2020

Strength

Single leg RDLs
5-5-5
*Use a light weight that allows you to go through the movement with near perfect form and slow and controlled.

‘False Summit’

AMRAP 14
10 Deadlifts 275/185
50 Wall balls 20/14
10/7 Rope climbs 15′
50 Handstand push ups

Thursday January 16, 2020

‘Go SO Hard’

Every 3 minutes for 30 minutes (10 sets)
15/10 Calorie bike SPRINT
*Jog/walk recovery during rest time

Wednesday January 15, 2020

Strength

Squat clean
Heavy double
*These are drop and reset, not touch and go

‘Elizabeth’

For time (10 cap)
21-15-9
Squat cleans 135/95
Ring dips

*Compare to 2/8/19

Tuesday January 14, 2020

‘Take A Hike’

For time (18 cap)
3 rounds of
600 Meter run
30 Single dumbbell step ups 24/20 (50/35#)
15 Strict pull ups

Monday January 13, 2020

Strength

Strict press
3-3-3-3-3

‘The Pump’

AMRAP 12
10 Strict press 95/65
10 Sit ups
10 Push ups

Week Overview

Monday starts with some strict press and sit ups. Tuesday will be running, dumbbell step ups and strict pull ups. Wednesday will be classic CrossFit.com bench mark “Elizabeth”. Thursday will be short bike sprints followed by a jog/walk recovery. Friday will be a twist on Open workout 16.4. Saturday will have snatches and rowing.

Saturday January 11, 2020

*Reminder new Sunday schedule during the Nutrition Challenge is
10-11am open gym only*
*9-10am is reserved for Waist Management Teams*

Strength

Back squat
3-3-3-3-3
*These are tempo squats, 3 count down, 3 count pause at bottom. Find a weight that allows you to execute the movement with near perfect for

‘Bell Hop’

5 rounds of
AMRAP 1:30 / 30 seconds off
10 Kettle bell swings 70/44
8 kettle bell front rack lunges 70/44

Friday January 10, 2020

‘Snatch Sampler’

For time (17 cap)
400 Meter run
21 Hang power snatches 75/55
400 Meter run
15 Power snatches 135/95
400 Meter run
9 Squat snatches 165/110

Thursday January 9, 2020

‘Aerobic Builder’

15 rounds of
1:15 Easy recovery pace
:30 Seconds Moderate pace
:15 Seconds Hard effort

Wednesday January 8, 2020

‘Belly buster’

For time (15 cap)
3 rounds of
60 Double unders
30 Toes to bar
15 Burpee box jumps overs24/20

Tuesday January 7, 2020

Strength

Bench press
heavy triple

‘Devil’s Bench’

3 rounds of
2 minutes on/2 minutes off
8 Bench press 135/95
10/7 Calorie bike
Max effort Devils Presses 50/35 I.R.T.

Monday January 6, 2020

‘Mirrored Mixer’

AMRAP 14
5 Handstand push ups
7 Chest to bar pull ups
9 Pistols
9 Deadlifts 135/95
7 Hang power cleans 135/95
5 Front squats 135/95

Week Overview

Monday we start with a blend of low rep gymnastics and barbell cycling. Tuesday will have bench press and and devils presses. Wednesday is a double under and toe to bar extravaganza. Thursday we are back to our normal “cardio day” with some sprint intervals and active rest. Friday will be snatches and running. Saturday we’ll be day one of our “tempo” squat series.