Basic everyday WODs.
A.
Front Squat
3 x 10 at ~60%
After each set: 12 split squats
B.
AMRAP in 12 minutes of:
12 Wall-Balls
24 double-unders
12 hang power cleans
24 double-unders
Rx+ 30/20, 120/85
A.
In teams of two, with partners alternating movements, complete AMRAP in 24 minutes:
3 wall-climbs
6 chest to bar
9 burpees
12 db snatches (50 / 35)
15 shoulder to overhead (75 / 65)
Masters: 35/20, 55/45
Or, working solo:
AMRAP in 24 minutes of:
3 wall-climbs
6 chest to bar
9 burpees
12 db snatches (50 / 35)
15 shoulder to overhead (75 / 65)
rest 2 minutes after each round
A.
Clean Complex
B.
For time:
1000m Ski
30 Hang Squat Clean and Jerks
Rx+ 145/100
A.
Twenty rounds for time of:
2 Deadlifts (315 / 215)
4 Handstand Push-ups
6 Box Jumps (24 / 20)
Masters: 225/135, 20/16
Rx+ 365/245, strict, 30/24
A.
“Goodbye 2019!”
For time:
20 Thrusters (95 / 65)
19 Box Jumps (24 / 20)
20 Burpees over the Bar
19 Kettlebell Swings (53 / 35)
20 Alt. Front Rack Lunges
19 Box Jumps
20 Toes to Bar
19 Kettlebell Swings
20 Strict Pull Ups
19 Box Jumps
20 Toes to Bar
19 Kettlebell Swings
20 Alt. Front Rack Lunges
19 Box Jumps
20 Burpees over the Bar
19 Kettlebell Swings
20 Thrusters
Masters: 75/55, 20/16, 35/26
Rx+ 115/75, 70/53, ring muscle-ups
Olympic Lifting Clinic. New Year, New Lifts PRs?! A new Olympic Lifting Clinic cycle will begin Thursday, January 9th. This time, you can choose to participate in a 4 week Snatch cycle, a 4 week Clean and Jerk Cycle, or the full 8 week cycle including both lifts. Classes will be held Thursdays at 6:30 PM and Sundays at 8 AM. If any spots remain open, we will also have a class drop-in option for $20. Read through full details and sign up HERE.
Fight Gone Bad. We are hiring a photographer to come take some awesome professional pics. Join us Saturday, January 18th to participate in this iconic CrossFit workout.
Bring a Buddy. Saturday, January 11th. Send your friends and family HERE to sign up.
A.
Front Squat
On the minute, for 15 minutes:
4 reps x 3 min (60-70%)
3 reps x 3 min (70-80%)
2 reps x 3 min (80-85%)
1 rep x 5 min (85+%)
Increase the load as desired
B.
AMRAP in 10 minutes of:
10 Sprawl-Ballz (20 / 14)
10 Wall-Ball Sit-ups (20 / 14)
10 DB Squat Snatches (50 / 35)
A.
In teams of two, with both partners working at a time:
Minutes 0:00-11:00 (11 MIN)
Four rounds each of:
Run 200m*
Max Assault Bike for Calories
Switch roles whenever a 200m has been completed
(each partner will complete 800 meters of running)
B.
Minutes 11:00-23:00 (12 MIN)
Four rounds each of:
20 No Push No Jump Burpee*
Max Devil Presses
Switch roles whenever 20 burpees have been completed
(each partner will complete 80 burpees)
C.
Minutes 23:00-36:00 (13 MIN)
Four rounds each of:
20 DB Front Rack Lunges*
Max Toes to bar
(each partner will complete 80 lunges)
Switch roles whenever 20 lunges have been completed
Score is the TIME and REPS
Rx+ 50s/35s
A.
Snatch 3-3-3-3-3-3
Build to a heavy set of 3
Touch and go or drop and reset (~10 seconds between reps)
B.
AMRAP in 12 minutes of:
21 Wall-Balls
15 Pull-ups
9 Power Snatches
A.
Every minute, for 10 minutes:
Min 1) Deadlifts (155 / 105)
Min 2) Ski for Calories
Rest 5 minutes
B.
Every minute, for 10 minutes:
Min 1) Power Cleans (135 / 95)
Min 2) Double-unders
Rest 5 minutes
C.
Every minute, for 10 minutes:
Min 1) Front Squats (115 / 75)
Min 2) Calories on Assault Bike
Masters: DL: 115/75, PC: 95/65, FS: 85/55