WODs

Tuesday January 16, 2018


CROSSFIT
E2MOM 14
Every 2 minutes on the minute complete
2 Snatch Pulls + 1 Snatch + 1 Snatch Balance + 1 Overhead Squat
then


AMRAP 7
8 Burpee Box Jumps 24/20
10 KB Swings 53/35



ENDURANCE
With a Partner
30 Minute AMRAP
Partner 1: 400 meter run
Partner 2: 40 meter hand over hand sled pull 95/75
20 Air squats
Partners will switch at the completion of each round

Sunday January 14, 2018


ENDURANCE
600 Meter Run
15 Hand Release Pushups
12 Box Jumps 24/20
9 Pull-ups?
6 Deadlifts 225/185

Friday January 12, 2018


CROSSFIT
10 – 2min Rounds
10 Unbroken Back Squat 225/155 (BW scale)
DU for remainder of 2 min period
1 min rest between rounds


Thursday January 11, 2018


CROSSFIT
AMRAP 18
8 T2B
10 Power Snatch 135/95
CFC Run after each round


ENDURANCE
10 x 300 Repeats Rest Interval 1:1
RPE 9.5/ Effort 95%

Wednesday January 10, 2018


CROSSFIT
For Time:

27-21-15-12-9
Cal Row or Bike
Wallballs 20/14
then immediately into 100 abmat situps


Tuesday January 9, 2018


CROSSFIT
15min Ladder Up by 1
1 Squat Clean 185/125
1 Bar Muscle Up
2 SqClean
2 BMU etc
*scale jumping C2B pull-ups etc.


ENDURANCE
AMRAP in 30 minutes
400 meter run
10 Push-Ups
15 Air Squats

Monday January 8, 2018


CROSSFIT
13.2
AMRAP 10
5 STOH 115/75
10 D/L 115/75
15 Box jumps 24/20


Split Jerk 1 RM
Find your 1 Rep Max

Friday January 5, 2018


CROSSFIT
AMRAP 22 (Partner)
Partner 1:
10 DB Thrusters 35/25
10 DL 225/155
20 Slamballs 30/20
Partner 2:
Row for Calories
Notes:
1. Log Calories
2. 1 round of thrusters/DL/Slamballs is pacer for switching