FRIDAY
Warm-up
Metcon (Time)
1 MILE RUN
40 BOX JUMPS
30 CAL ON THE BIKE OR ROWER
200 MT FARMERS CARRY 35/55
40 BOX JUMPS
30 CAL ON THE BIKE OR ROWER
200 MT FARMERS CARRY 35/55
CrossFit WOD, January 31, 2019
THURSDAY
Front Squat (3-3-2-2-1-1-1)
Metcon (Time)
17 MIN CAP
40 BURPEES 30 FRONT SQUATS 35/45
30 BURPEES 30 FRONT SQUATS 55/75
20 BURPEES 30FRONT SQUATS 65/95
10 BURPEES 30 FRONT SQUATS 85/115
40 BURPEES 30 FRONT SQUATS 35/45
30 BURPEES 30 FRONT SQUATS 55/75
20 BURPEES 30FRONT SQUATS 65/95
10 BURPEES 30 FRONT SQUATS 85/115
CrossFit WOD, January 30, 2019
WED
Warm-up
Metcon (Time)
5 RDS
12 D/L
9 HANG POWER CLEANS
6 PUSH JERKS
12 PULL UPS
200 MT RUN
12 D/L
9 HANG POWER CLEANS
6 PUSH JERKS
12 PULL UPS
200 MT RUN
RX 85/115
RX+105/155
CrossFit WOD, January 29, 2019
TUESDAY
Warm-up
Metcon (AMRAP – Reps)
EWOD + WOD OF THE DAY
2 MINS REST AFTER EACH STATION
TEAMS OF 2
IN 8 MIN
TEAM MUST COMPLETE
AS MANY AIR SQUATS/ CAL ON BIKE AS POSSIBLE(SWITCH EVERY 15 CAL)
8MIN
TEAM MUST COMPLETE
AS MANY SIT UPS AND CAL ON THE ROWER (SWITCH EVERY 15 CAL)
8 MIN TEAM MUST COMPLETE
AS MANY KB SWINGS AND 100 MT RUN ( SWITCH AFTER EVERY RUN) 35/55
BUY OUT
100 WALL BALLS FOR THE TEAM
SCORE TOTAL REPS + CAL
EVERY RUN = 1
CrossFit WOD, January 28, 2019
MONDAY ( GYMNASTIC CLINIC WITH KEVIN AT 4:30)
Warm-up
Metcon (Time)
BRNG SALLY UP BACK SQUAT CHALLENGE. 55/75
EVERY TIME THE SONG SAYS "BRING SALLY DOW" YOU SQUAT DOWN AND HOLD UNTIL YOU HEAR "BRING SALLY UP" REPEAT FOR THE DURATION OF THE SONG.
REST 3 MIN
EVERY TIME THE SONG SAYS "BRING SALLY DOW" YOU SQUAT DOWN AND HOLD UNTIL YOU HEAR "BRING SALLY UP" REPEAT FOR THE DURATION OF THE SONG.
REST 3 MIN
WOD
RANDY
75 POWER SNATCHES 55/75
EVERY TIME YOU DROP THE BAR
10 BURPEES + 400 MT RUN
( NO RACKING ALLOWED)
35 KNEES TO ELBOWS
CrossFit WOD, January 26, 2019
SATURDAY
Metcon (Time)
14-12-10-8-6-4-2
OHS 65/95
SDLHP
FRONT RACK LUNGES
WALL BALLS
200 MT RUN AFTER EACH RD
OHS 65/95
SDLHP
FRONT RACK LUNGES
WALL BALLS
200 MT RUN AFTER EACH RD
Warm-up