01/31/2020

Strength/Skill

Romanian Deadlift for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

WOD

21-15-9
Kettlebell Swing (70/45)
Cal Bike
GHD sit-up w/slam ball 15#

01/30/2020

Strength/Skill

Clean & Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep

WOD

12’/24 rounds on a Tabada clock
8 Rds of Flutter kicks
8 Rds of Russian twists (feet off the floor)
8 Rds of Heel tap crunches

01/29/2020

Strength/Skill

“Isabel”

30 Reps for time
Snatch (135/95)

WOD

From 0:00-3:00, perform 3 rounds of:
3 Pull-ups
6 Push-ups
9 Squats
From 3:00-6:00, perform 3 rounds of:
4 Pull-ups
8 Push-ups
12 Squats
From 6:00-9:00, perform 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
From 9:00-12:00, perform 3 rounds of:
6 Pull-ups
12 Push-ups
18 Squats
Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

01/28/2020

Strength/Skill

Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Memorial WOD

“Event One Morris”

For Time
50 Wall Ball Shots (20/14)
40/30 cal Ski Erg
30 Dumbbell Snatches (50/35)
20 Box Jump Overs (24/20″)
15 Bar Muscle-Ups

This memorial workout is dedicated to CrossFit Games Teen Athlete Jacob Morris who passed away on December 13, 2019, just weeks after having heart surgery.

01/27/2020

Strength/Skill

Squat Pause Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

WOD

AMRAP 20 (for rounds)
• 250m Row
• 30 yd Farmers carry
• 20 Dumbbell Power Cleans

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

01/25/2020

9:00 AM Class

Strength/Skill

Landmine Thruster
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

WOD

3 RFT
In teams of 3
Ski/Row/Bike

Each team member works at 1 apparatus to complete their task. The team may not move on to the Metcon round until all 3 have finished their leg of the Ski/Row/Bike. Each round athletes rotate so that each team member does each apparatus from the Ski/Row/Bike.

Ski/Row/Bike

-Ski 35/30 cal
-Row 35/30 cal
-Bike 25/20 cal

Between each round of the Ski/Row/Bike the team must complete the following. Reps can be divided up anyway, athletes may work at the same time, however, they may not work on the same exercise at the same time.

Round 1: 150 Sit-ups, 120 Push-ups, 60 HSPU
Round 2: 150 Sit-ups, 20 Box step-ups (24/20), 60 S2OH (135/95)
Round 3: 150 Sit-ups, 120 KBS (55/35), 60 Pull-ups

10:30 AM Barbell Club

20 total reps, DB Front Raises alternating front/side

Jerk Dip for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

Clean & Jerk for load:
#1: 3 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep

Weights:
MRx – 155, 185, 215, 245, 275
MSc – 115, 135, 155, 175, 185

FRx – 115, 135, 145, 165, 175
FSc – 65, 85, 105, 115, 125

MMaster – 125, 145, 165, 185, 205
FMaster – 95, 105, 115, 125, 140

01/24/2020

Strength/Skill

5 Rounds for Time
15/12 calorie Assault Bike
25 Abmat Sit-Ups

WOD

Gwen

Clean & Jerk 15-12-9 for load
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

01/23/2020

Strength/Skill

Snatch for load:
#1: 5 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
#5: 1 rep
#6: 1 rep
#7: 1 rep

WOD

AMRAP 18
Buy-in 500m row
then AMRAP in the remaining time
20 DUs
5 Weighted Good mornings (95/65)
25 Sit-ups
10 Pendlay Row (95/65)

01/22/2020

Strength/Skill

Front Pause Squat for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 2 reps
#6: 2 reps

WOD

For time
with a partner, one works at a time
* Target time 8 min or less
50 WB (20/14)
50 Pull-Ups
50 Box Jumps (24/20)
50 DB Snatch (50/35)
50 Burpees

01/21/2020

Strength/Skill

PEG Board

4 Ascends for height
Count the number of rows of holes you climbed. Score is highest ascent in the number of rows. Only one peg has to land for the score to count.
Scaled: 4 sets for max monkey swings with hand pop.

WOD

9′ AMRAP 1

500m Row
5 Thrusters (95/65)

3 min rest before next AMRAP

9′ AMRAP 2

9 Cleans (135/95)
6 Deficit push-ups (45# plate)
3 Wall walks