Sunday, January 8 - Saturday, January 14

Sunday, January 8 - No Class

 

Monday, January 9 - NEW CLASS SCHEDULE STARTS THIS WEEK (visit it here)

Strength: Deadlift

  • 5x3

WOD: 15 Minute AMRAP

  • 10 Barbell Sumo Deadlift High Pull (63/95)
  • 5 High Box Jump (24/30)
  • 10 Push Press (63/95)
  • 5 High Box Jump (24/30)

Olympic Lifting - 6:30PM

  • Split Jerk - 7x1 building to Heavy Single
  • Clean Start + Clean + Split Jerk - 
  • Clean Pull - 3x2 at 100-105%

Accessory Work

  • Back Squat - 1x5 at 60%; 1x3 at 70%; 1x2 at 80%; 1x2 at 90%; 1x1 at 95%; 1x1 at 103%
  • Front Squat - 1x5 at 60%; 1x5 at 70%; 2x5 at 75%
  • Ab Throw Downs - 3x10

 

Tuesday, January 10

Minute 1:

  • 8 Ring Dips

Minute 2: 

  • 8 Strict Toes to Bar

WOD: For Time

"Karen" (compare to 7/14/16 & 2/12/16)

  • 150 Wall Balls (14/20) (10'/10')

Active Recovery: Not for Time

  • 500M Row

 

Wednesday, January 11

Strength: Strict Press

  • 5x4

WOD: 8 Minute AMRAP

"CrossFit Games Open 15.4"

  • 3 Handstand Push-Ups
  • 3 Cleans (123/185)
  • 6 Handstand Push-Ups
  • 3 Cleans (123/185)
  • 9 Handstand Push-Ups
  • 3 Cleans (123/185)
  • 12 Handstand Push-Ups
  • 6 Cleans (123/185)
  • 15 Handstand Push-Ups
  • 6 Cleans (123/185)
  • 18 Handstand Push-Ups
  • 6 Cleans (123/185)
  • 21 Handstand Push-Ups
  • 9 Cleans (123/185)

*Keep adding 3 handstand push-ups every round and 3 cleans every third round until time expires.

Olympic Lifting - 6:30PM

  • Snatch Balance - 7x1
  • Snatch Start + Snatch - 5 sets
  • Snatch Pull - 3x2 at 100-105%

Accessory Work

  • Back Squat - 1x5 at 60%; 1x5 at 65%; 2x5 at 70%
  • Front Squat - 1x5 at 60%; 1x5 at 70%; 1x5 at 75%; 1x5 at 80%
  • Single Leg RDL w/ KB - 3x8

 

Thursday, January 12

Skill Work: Member's Choice

Groups of 3 WOD: 18 Minute Ladder for Time

2-4-6-8-10-12...

  • Row (calories)
  • Burpees

*Person 1 completes 2 rowing calories + everyone completes 2 burpees, followed by person 2 completes 2 rowing calories + every completes 2 burpees, followed by person 3 completes 2 rowing calories + everyone completes 2 burpees. Then person 1 completes 4 rowing calories + everyone completes 4 burpees. Moving in order up the ladder until time expires.

 

Friday, January 13

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 65-70% of 1 Rep Max

WOD: For Total Time

Buy-In 

  • 500M Row

...then 4 rounds of the following...

  • 30 KB Swings (35/55)
  • 30 Tuck-Ups
  • 50 ft. Walking Lunges
  • 50 ft. Crab Walk

 

Saturday, January 14

WOD: 32 Minute MOMO for Total Reps

  • Max Double Unders
  • Max Row (calories)
  • Max Plank Hold
  • Max Shuttle Sprints
Posted on January 8, 2017 .