Thursday 1/18/18

CrossFit

OH Squat

5×5

 

WOD

Elizabeth

21-15-9

Cleans. 135/95

Ring Dips

 

 

BIG GUNS

WOD

Clean and jerks

5×5

 

Wod

10-9-8-7-6-5-4-3-2-1(after ea set 10 Double Unders)

Push Press 155/75

Box Jump

Wednesday 1/17/18

5am 6am

Closed

CrossFit

WOD

10-9-8-7-6-5-4-3-2-1(after ea set 10 Double Unders)

Push Press 155/75

Box Jump

 

ROM WOD

 

Big Guns x5

250m row

10 hrpu

10 ghd sit ups

10 ball slams

 

 

 

Tuesday 1/16/18

Strength

12 Min EMOM

EVEN 3 Front Squats

ODD 6 strict Pullups

 

WOD

10 Min AMRAP

20 KB SWINGS 53/35

10 Sit Ups

5 Burpees

 

BIG GUNS

Strength

10Min EMOM

8 Sit Ups

2 Strict Press

 

 

WOD

21-15-9

Wall Balls

Sit Ups

Burpees

Monday 1/15/16

BC

500m Row for time

 

Wod

For Total Time
21-15-9
Dual KB Deadlift 53/35
Box Jumps
30 dubs/60 singles after each round

3 min rest

21-15-9

Wall Balls 20/14

Ball Slams
30 dubs/60 singles after each round

 

CROSSFIT

Strength

X4

8 rep Clean and Jerk

 

WOD

Open 17.4

55 deadlifts, 225/155  135/95
55 wall-ball shots, 20-lb 10-ft/ 14lb 9ft
55-calorie row
55 handstand push-ups

 

Big Guns

1k row

 

15.1

9 Min AMRAP
15 toes-to-bars
10 deadlifts 85/65. Scaled 65/45

5 snatches 85/65

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 

Saturday 1/13/18

WOD w/partner (1min on/1 min off)

X2

Med ball pass situps

Box Jumps

Russian twists w/kb

Battle hoses

Double Unders

Knees to Elbow

 

 

 

 

45sec plank

 

 

 

Friday 1/12/18

BC

1000m Row Benchmark

 

x4 1 Min per station AMRAP

(Count total Reps)

Ball Slams 30/20

Sit Ups

Famer Carry Length of Turf with Kb 70/44

Burpees to Plate

Rest

 

 

CrossFit

5×5

Squat Cleans

2 rope climbs inbetween

 

WOD

X3

25 Cal Row

20 Thrusters 95/75

15 Burpees

 

 

Thursday 1/11/18

WOD

Tabata (4 rnds a movt/2 min)

X2

Air Squats

Ball Slams

Lunges

Pull Ups

Bicycles

 

Post WOD

ROM WOD

 

BIG GUNS

Strength

1 Rep max front squat

 

DT

X5

12 Deadlift

9 Hang power clean
6 Push jerk

Wednesday 1/10/17

BC

10 Min EMOM

EVEN 8 Wall Ball

ODD 20 Sit Ups

 

WOD

X6

200m run

12 Kb Swings

6 Box Jumps

 

CROSSFIT

Strength

X4

6 rep ea arm Db/kb strict press

 

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts 225/135

Box Jumps 24/20

 

Big Guns

Strict Press

5×5

 

Wod

14 Min AMRAP

10 Wall Ball

8 Pull Ups

10 Sit Ups

 

 

Tuesday 1/9/18

Strength

1 Rep max front squat

 

DT

155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155105  pound Push jerk, 6 reps

Monday 1/8/18

BC

X4

10 Kb Swings

10 Sit Ups

10 Hip Ext

 

14 Min EMOM

250m Row

10 Wall Balls

5 Burpees

10 Double Unders / 30 Regular

 

 

CROSSFIT

Strength

10 Min EMOM

3 rep  HANG Power Snatch

 

X4

500m Row

25 Situps

400m Run