WODs

Tuesday – January 22, 2019

15 Min AMRAP 50 Burpees 40 Ab-Mat Sit-ups 30 C2B Pull-ups 20 Ring Dips 10 sec L-Sit hold WOD Guidance: This AMRAP chipper warms you up with a few burpees to get the blood flowing. Try to keep a steady pace and avoiding long rest periods. Scale as needed. everyone should be able to get
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Monday – January 21, 2019

Strength/Skill: GHD Sit-up practice technique and max height or weight wall ball shot “Karen” For Time 150 Wall Balls WOD Guidance: My legs!!!! Break this into manageable sets. Try not to do one huge set as your legs will struggle to recover. Choose height and weight that
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Saturday – January 19, 2019

Coaches Choice
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Friday – January 18, 2019

Helen 3 RFT 400m Run 21 Kb Swings 53/35 12 pull-ups 14 Min Time cap WOD Guidance: Classic CrossFit benchmark to test your fitness. This WOD should take no more than 14 Minutes. If your 400m run is over 2:30 I would recommend running a shorter distance. The KB swing weight should not f
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Thursday – January 17, 2019

Strength/Technique: 6 Min EMOM of 4 Hang Power Cleans 21-15-9 Row for cals Hang Power Clean 115/85 6 Min Time cap WOD Guidance: My Grip! My Grip! This sprint should be done at max effort. Your grip from pulling during the row and gripping the bar during the hang is going to burn. Choo
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Wednesday – January 16, 2019

With a 30 Min Running Clock Perform 1 strict press every 2 min 1-1-1-1-1 Perform 1 Push press every 2 min 1-1-1-1-1 Perform 1 Jerk every 2 min 1-1-1-1-1 Finisher: Max Handstand hold WOD Guidance: Warm up to heavy strict press before coach starts the clock. This is a good test to show
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Tuesday – January 15, 2019

20 Min AMRAP 5 HSPU 10 Ring Dips 25 Unbroken Double Unders WOD Guidance: What!!! Back to Back 20 min AMRAPS!!!!! Another long workout to find that steady pace. If you cannot do HSPU use a scale or do hand release push-ups instead. If you trip up on double unders you must start over at
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Monday – January 14, 2019

CFG Open 16.1 20 Min AMRAP 25 ft OH walking lunge 95/65 8 Burpees 25 ft OH walking lunge 8 C2B Pull-ups WOD Guidance: This open WOD is about pacing since 20 minutes is a long time. Have a plan to tackle this with a nice steady pace. Floor will be marked in 5 foot intervals and if you
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Saturday – January 12, 2019

Coaches Choice
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