Freaky Friday 1-6-17
Strength
10:00min EMOM
Snatch Complex
Power + Hang Squat + Snatch Balance
WOD
5 min AMRAP
6 Hang Squat Cleans (155/95)
20 sit-ups
Rest 2min
6 min AMRAP
Row 15 Calorie row
15 WB
Cashout– ME T2B 1 min
– 30 Bicep Curls
– 30 Dips
TeamWork Thursday 1-5-17
Warm-up Agility Ladder
SKill
Strict (weighted) Chest to Bar Pull-ups
5-5-5-5-5
Scaled= strict Pull-ups or 10 Ring Rows
WOD
14:00min
200m Run
3 DL (275/165)
25 Russian KBS (54/25)
20 Ring Rows
Cashout– 3 ME Broad Jump
Weightlifting Wednesday 1-4-17
Strength
Push Press
5-5-5-5-5
Weightlifting
Snatch Balance + OHS (5x 2+2)
Snatch Pulls
2-2-2-2
WOD
For Time
50 DU’s, then
10-9-8-7-6-5-4-3-2-1
OHS (115/75)
Burpees over Bar
Then, 100 DU’s to finish.
Cashout– Jumping Ring MU’s
Tactical Tuesday 1-3-17
Strength
10:00min EMOM
3 position Power Clean (ground, low Hang, high Hang)
Increase weight every 2min.
WOD
6 RFT
5 Power Cleans (135/95)
*must be touch and go every round
10 Box Jumps (24/20)
7 T2B
Cashout- 15 Hinge Rows/ 10 kips on rings
Motivational Monday 1-3-17
Strength
Front Squats
5-5-5-5-5
WOD
CF4P Bench WOD
For Time
Row 500m
20 Pull-ups
20 DL (225/135)
20 sit-ups
20 WB (20/14)
20 Burpees
20 KBS (62/35)
Run 400m
Final Friday 12-30-16
Strength
Snatch or DL
Work to a heavy single
20min time cap
WOD
Just show up… 🙂
Technique Thursday 12-29-16
SKill
7:00min EMOM
Double Unders
40 sec work/ 20 sec rest
WOD
For Time
3-4-5-6-7-8-7-6-5-4-3
C2B
Burpees on a plate
Cashout
1 Min ME T2B
Weightlifting Wednesday 12-28-16
Strength
Clean
15min establish 1RM or 3RM
Weightlifting
CrossFit Totals 2
Establish 1RM on (Clean, Bench and OHS)
Measure= total weight
WOD
12min AMRAP
15 KBS (54/35)
12 HRPU’s
10 sit-ups
100m MB run (20/14)
Tactical Tuesday 12-27-16
Strength
Back Squat
Warm-up set, then
10-8-6-4-2
Measure= Total Volume
WOD
“Fight Gone Bad”
3 Rounds of…
1min of WB (20/14)
1min of SDHP (75/55)
1min of Box Jumps (24/20)
1min push Press (75/55)
1min calorie row
1min rest
Measure= total reps
12 Days of Christmas WOD 12-23-16
Warm-up
Group game
WOD
“12 Days of Christmas” style
Complete 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
1 OHS (95/65)
2 Power Snatch (95/65)
3 T2B
4 Pull-ups
5 Burpees
6 Power Cleans (95/65)
7 sit-ups
8 WB
9 Slam balls
10 Push-ups
11 Box Jumps (30/24)
12 Thrusters
RX+ = (135/95)
