WODs

Sunday January 20, 2019


ENDURANCE
800 Meter run
20 Power Snatches 95/65
400 meter run
20 Bent Over Rows 95/65
400 meter run
30 Hang Squat Cleans 95/65
400 meter run
30 Push Press 95/65
400 meter run
50 pushups
400 meter run
50 situps
800 meter run
OCR:
12x(sandbag stair carry with 5 air squats at top)

Friday January 18, 2019


CROSSFIT
Partner WOD For Time
2 Rounds of:
500 * 400 * 300 * 200 * 100 meter Row
* Partner 2 holds 2 KB in rack position (53/35) while partner 1 rows then switch (both partners row each distance)
** 5 Burpee penalty for each KB drop (both athletes must complete the burpees. If you are in the middle of your row, stop and complete the burpees then go back to rowing


Thursday January 17, 2019


CROSSFIT
Back Squat 8×4@80%



AMRAP 12
3 Rope Climbs
20 MB Cleans 20/14


ENDURANCE
10 x 50m sprints
1 mile run

Wednesday January 16, 2019


CROSSFIT
Lurong Benchmark WOD 1
AMRAP 9
8 Bar Facing Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead
Level 1: Ages 18-49 65/45; Ages 50+ 45/35
Level 2: Ages 18-49 95/55; Ages 50+ 65/45
Level 3: Ages 18-49 135/95; Ages 50+ 115/75


Tuesday January 15, 2019


CROSSFIT
For Time:
5 Clean & Jerks 185/125
9 Ring Muscle Ups
10 C&J
6 Ring MU
15 C&J
3 Ring MU


ENDURANCE
10x (250m run/50m Lunges)
RI: 2 minutes

Monday January 14, 2019


CROSSFIT
17.1 Open
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb dumbbell and 20-in. box
Time cap: 20 minutes


17.1 Scaled Open
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Time cap: 20 minutes
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK


Sunday January 13, 2019


ENDURANCE
Station “A”
5 Rounds:
20 Pushups
10 Pullups
Station “B”
10-20-30-40-50 Air Squats
50-40-30-20-10 DB Push Press 40/25
Station “C”
2000 meter Row
2 Mile Run
OCR:
accessory and core work

Friday January 11, 2019


CROSSFIT
For Time
1.5 Mile Run
150 Wallball 20/14
150 KB Swings 53/35
*Every time you break or transition complete 1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squat


Thursday January 10, 2019


CROSSFIT
For Time
30-20-10
Overhead Squat 135/95
Box Jumps 24/20


ENDURANCE
10 Rounds (Max Calories)
Row 45 seconds/ rest 15
Row 30 seconds/rest 30
Row 15 seconds/rest 45
**Effort Level- SNOT BUBBLES***