Thursday 1-10-19
Warmup
2 minutes on the assault bike
3 rounds
10 presses 45/35
10 power snatch 45/35
10 walking lunges
2 min rest
Wod
10 min AMRAP
5 power snatches 95-65
20 walking overhead lunges 45/35 plate
5 strict pullups
Wednesday 1-9-18
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
Front squats
5-5-3-3-3-1-1-1-1-1
Tuesday 1-8-19
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
21-15-9
Deadlifts 275/185
Box jumps 30/24
Monday 1-7-18
Warmup
400m run
3 rounds
10 front squats 45/35
10 thrusters 45/35
10 push jerks 45/35
Wod
On a 20 min running clock, 4 rounds
Row/bike 50 secs, rest 10 secs
Row/bike 40 secs, rest 20 secs
Row/bike 30 secs, rest 30 secs
Row/bike 20 secs, rest 40 secs
…
Sunday 1-6-19
Open gym
2-3
Saturday 1-5-19
In teams of two.
Event 1
7 min AMRAP
Synchronized bar facing burpees
Event 2
21-15-9
Synchronized pullups
Synchronized deadlifts 225/155
Friday 1-4-19
Warm up
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
400m run
7 pullups
4 clean and jerks 185/125
Thursday 1-3-19
Warm up
500m row
3 rounds
10 jumping jacks
10 push ups
10 lunges
2 min rest
Wod
10 pistols
10 presses 75% of 1 rep max
20 pistols
20 presses 75% of 1 rep max
30 pistols
30 presses 75% of 1 rep max
40 pistols
40 presses …
Wednesday 1-2-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 back squats 45/35
Wod
“CrossFit Total”
1 rep max of:
- Back squat
- press
- deadlift
For each, you are allowed 3 attempts, warm up is fine, but only 3 attempts at a max
Tuesday 1-1-19
“Angie” for two
In teams of two, working one at a time,
Split the work equally
100 pull ups
100 pushups
100 sit ups
100 squats