WODs

Thursday January 23, 2020


CROSSFIT
“Ab-sured”
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses
*Build in Strict Press Weight (log heaviest weight)*


x 6
ENDURANCE
30/90 Bike/Row

Wednesday January 22, 2020


CROSSFIT
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)


Tuesday January 21, 2020


CROSSFIT
“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.


ENDURANCE
sled and tires

Monday January 20, 2020


CROSSFIT
Back Squat 3RM
Heavy Set of 3


“Dumbledore”
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike


Sunday January 19, 2020


ENDURANCE
The DON
66 deadlifts 115/75
66 Box Jumps 24/20
66 KB Swings 53/35
66 Knees to Elbows
66 Situps
66 Pullups
66 Thrusters 75/45
66 Wall balls 20/14
66 Burpees
66 Dubs

Friday January 17, 2020


CROSSFIT
Blue Steel
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
Run 800m
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
Run 800m
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)


Wednesday January 15, 2020


CROSSFIT
Pausing Front Squat
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat
*pause for 3 seconds in the bottom of the first rep



Four Loko
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
*Each Round for time



Four Loko 2



Four Loko 3



Four Loko 4



Four Loko 5



Tuesday January 14, 2020


CROSSFIT
Part Time
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike


ENDURANCE
HELTON
3 Rounds for Time
800 meter run
30 Squat Cleans
30 Burpees