WODs

Friday – January 11, 2019

15 Min AMREP 4 Alt Dumbbell Power Snatches 50/35 4 Wall Balls 20/14 6 Alt Dumbbell Power Snatches 6 Wall Balls 8 Alt Dumbbell Power Snatches 8 Wall Balls —-Continue adding 2 reps per round until 15 minutes I sup WOD Guidance: PACE YOURSELF! This ladder style WOD will catch up to
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Thursday – January 10, 2019

800m Run 100 Double Unders 50 Cals on rower 10 Min Time cap WOD Guidance: This short workout should b a maximum effort from start to finish. Very few if any will get through this WOD within timecap. If you do not have double unders this is not the WOD to practice on. Choose singles to
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Wednesday – January 9, 2019

4 Min AMRAP 27 Pull-ups, 27 Burpees Max Thrusters 95/65 Rest 4 min 4 Min AMRAP 21 Pull-ups, 21 Burpees Max Thrusters 115/80 Rest 4 Min 4 Min AMRAP 18 Pull-ups, 18 Burpees Max Thrusters 135/95 Rest 4 Min 4 Min AMRAP 15 Pull-ups, 15 Burpees Max Thrusters 155/105 Via Climate CrossFit WOD
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Tuesday – January 8, 2019

Back Squat 5-5-5-5-5 Finisher:Tabata Back Squats with empty barbell. Try to not set the barbell down. 8 sets of 20 sec work and 10 sec of rest WOD Guidance: Build to heavy set of 5 and try to complete all 5 sets at that weight. For newer athletes use each set to gradually build up to
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Monday – January 7, 2019

Hero ‘TK” 8 Strict pull-ups 8 Box Jumps 36″/24″ 12 KB Swings 70/53 WOD Guidance: Starting the week off with a challenging hero WOD. If you do not have big sets of strict pull-ups use a bad that will challenge you. The box jump is higher than normal, if that is
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Saturday – January 5, 2019

Coaches Choice
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Friday – January 4, 2019

5 RFT 400m Run 20 Wall Balls 20/14 10 Deadlift 225/155 *30 min Time cap WOD Guidance: This WOD is intended to be of the longer variety to test you endurance and stamina. Try to keep runs intense but not all out as hard as you can go. Try to set a goal time for each round and try to ke
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Thursday – January 3, 2019

Hero “Jack” 20 min AMRAP 10 Push Press 115/85 10 KB Swings 53/35 10 Box Jumps 24″/20″ WOD Guidance: Hero WOD time so time to dig deep. Choose a weight for all movements that when fresh you can do one round easily. During later rounds try to break into manageabl
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Wednesday – January 2, 2019

Strength/Skill: 6 min EMOM of 2 cleans 1-2-3-4-5 Bar Muscle-up 10-8-6-4-2 Clean 185/125 *10 min Time cap WOD Guidance: This couplet of designed to be short and heavy. You can use either a power clean or squat clean as long as technique is sound. Build up to heavy clean during strength
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