WODs

Tuesday January 8, 2019


CROSSFIT
Back Squat 7×5 @ 75%



Annie-bel (15min Cap)
50*40*30*20*10*
Double Unders
Sit-ups
*6 Snatches after every round 135/95


ENDURANCE
1600 meter run
40 cal bike or row
1200 meter run
30 cal bike or row
800 meter run
20 cal bike or row
400 meter run

Monday January 7, 2019


CROSSFIT
17.2 Open
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells


17.2 Open Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells


Note: Lunge with DB on shoulders

Sunday January 6, 2019


ENDURANCE
50-40-30-20-10
Wall Balls 20/14
Box Jumps 24/20
KB Swings 53/35
400 Meter run between each round
OCR:
21-15-9
front squats 135/95
strict pull-ups
slam ball slams 50/40
1/2 body weight 300 meter sled drag between each round

Friday January 4, 2019


CROSSFIT
4 Rounds for Time
20 DB Hang Clean & Jerk 50/35
20 HSPU
20 Pull-ups
75m Waiters Walk RH 45/25
75m Waiters Walk LH 45/25
*Walk to end of the building holding a plate overhead with one hand, return using the other hand
**Single DB: Alternate every 5 Reps



Thursday January 3, 2019


CROSSFIT
EMOM 20
Even Minutes: Calorie Row 12/10
Odd Minutes: Snatch Complex: 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
*working weight should be as heavy as possible while maintaining proper technique


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

Wednesday January 2, 2019


CROSSFIT
For Time
1 Toes to Bar
10 Deadlift 225/155
2 T2B
9 DL
3 T2B
8 DL
+ 1 T2B every round & – 1 DL every round until
10 T2B
1 DL


Tuesday January 1, 2019


CROSSFIT
For Time
1 Toes to Bar
10 Deadlift 225/155
2 T2B
9 DL
3 T2B
8 DL
+ 1 T2B every round & – 1 DL every round until
10 T2B
1 DL


Monday December 31, 2018


CROSSFIT
Back Squat 6×6@70%



8 min Ladder Up by 3
3 Thrusters 115/75
30 DU
6 Thruster
30 DU
… add 3 thrusters every round


Sunday December 30, 2018


ENDURANCE
60 Minute AMRAP
20 Double unders
18 Deadlifts 185/155
400 Meter run
20 DB Snatches 50/35
18 Goblet Squats 50/35
400 Meter run
20 Box Jumps 24/20
18 DB Push Press 50/35
800 Meter Run

Friday December 28, 2018


CROSSFIT
AMRAP 22
50 Burpees
40 Med Ball Cleans
30 Hang Power Cleans 135/95
20 Power Snatch 135/95
10 Ring Muscle Ups