FRIDAY
Warm-up
Metcon (Time)
7 RDS
7 BURPEES
14 ALT STEP UPS W. DB 20/30
21 V-UPS
1 ROPE CLIMB
10 CAL BIKE OR ROW
7 BURPEES
14 ALT STEP UPS W. DB 20/30
21 V-UPS
1 ROPE CLIMB
10 CAL BIKE OR ROW
CrossFit WOD, January 24, 2019
THURSDAY
Metcon (Time)
15. MIN TO FIND YOUR 1 REP MAX CLEAN AND JERK (SQUAT OR POWER)
BUY IN
200 MT OH PLATE CARRY 25/45
3 RDS
5 HSPU
5 BAR MU /MOD 5 PULL UPS + 5 DIPS
10 PUSH JERKS 85/115
400 MT RUN
CrossFit WOD, January 23, 2019
WED
Warm-up
Metcon (Time)
WARM UP
1 MIN ROW
1 MIN BIKE
PVC PASS THROUGH
5 SNATCH GRIP D/L W/ EMPTY BAR
5 BACK SQUATS
1 MIN ROW
1 MIN BIKE
PVC PASS THROUGH
5 SNATCH GRIP D/L W/ EMPTY BAR
5 BACK SQUATS
4RDS
15 HANG POWER SNATCHES 65/95
30 BACK SQUATS
60 DUBS
CrossFit WOD, January 22, 2019
TUESDAY
Warm-up
Metcon (AMRAP – Rounds and Reps)
EWOD ENDURANCE AT 6AM ONLY
2X 200 MT RUN ON 1:15MIN
2X 400 MT RUN ON 2:00
2X 800 MT RUN ON 4:30
2X 400 MT RUN ON 2:00
2X 200 MT RUN ON 1:15
2X 200 MT RUN ON 1:15MIN
2X 400 MT RUN ON 2:00
2X 800 MT RUN ON 4:30
2X 400 MT RUN ON 2:00
2X 200 MT RUN ON 1:15
MURPH TRAINING STARTS NEXT MONTH! GET YOUR WEIGHT VEST GUYS!
WOD OF THE DAY
20 MIN AMRAP
7 POWER CLEANS 85/115
7 TOES TO BAR
7 KB SWINGS 35/55
200 MT RUN
RX+ 105/155
KB 55/70
CrossFit WOD, January 21, 2019
MONDAY
Warm-up
Metcon (Time)
WARM UP
200 MT JOG
WITH EMPTY BAR
10 GOOD MORNINGS
10 BACK SQUATS
10 STRICT PRESS
10 STEP UPS
200 MT JOG
WITH EMPTY BAR
10 GOOD MORNINGS
10 BACK SQUATS
10 STRICT PRESS
10 STEP UPS
WOD
1 MILE RUN
50 THRUSTERS WITH EMPTY BAR( 5 BURPEES EVERY TIME YOU DROP THE BAR , NO RACKING ALLOWED)
50 D/L 105/155
50 BOX JUMPS
50 GABBY’S SIT UPS
CrossFit WOD, January 19, 2019
SATURDAY
Warm-up
Metcon (Time)
5 RDS
15 PUSH PRESS 65/95
15 PULL UPS
30 DUBS
400 MT RUN
15 PUSH PRESS 65/95
15 PULL UPS
30 DUBS
400 MT RUN