Friday 1-6-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerk 45/35
WOD
Clean and Jerk
5-3-3-1-1-1-1-1
Thursday 1-5-17
Warmup
500 m row
3 rounds
10Jumping jacks
10 push-ups
10 sit-ups
2 min rest
WOD
For time:
15 jerks
30 pull-ups
12 jerks
20 pull-ups
9 jerks
10 pull-ups
Use same weight as cleans from yesterday, (50% 1 rep max)
Wednesday 1-4-17
Warmup
50 double unders
3 rounds
10 goblin squats 35/25
10 kb swings 35/25
10 SDLHP 35/25
WOD
Establish your 1-rep-max deadlift in 10 min
Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
…
Tuesday 1-3-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang power snatch 45/35
10 ohs 45/35
Wod
Row 1,000 meters
Then, 5 rounds of:
20 good mornings 45/35
16 Abmat sit-ups
Then, row 1,000 meters
Monday 1-2-17
Warmup
500 m row
3 rounds
10 jumping jacks
10 burpees
10 push-ups
WOD
5 rounds for time of:
20 pull-ups
10 ring dips
Sunday 1-1-17
Closed,
Happy new year
Saturday 12-31-16
“CrossFit golf”
30 deadlifts (3) 185/135
30 HSPU (5)
30 pullups (3)
50 push-ups (3)
50 front squats (5) 155/115
60 double unders (4)
50 wallball (4) 20/14
30 hang power clean (5) 115/75
50 KB swings (4) 53/35
Here’s …
Friday12-30-16
Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 push jerks 45/35
WOD
5 rounds of:
1 minute of deadlifts 155/105
1 minute of push-ups
Thursday 12-29-16
Warmup
400 m run
3 rounds
10 pull ups
10 second bottom of squat hold
10 box jumps 24/20
WOD
Row
2000 m
2 min rest
1000 m
1 min rest
500 m
30 sec rest
250 m
Wednesday 12-28-16
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 push-ups
WOD
10 min AMRAP
-100 m walking lunges
-30 abmat sits **
**NEW STANDARD PLEASE WATCH THIS VIDEO**