TUESDAY
Warm-up
Metcon (Time)
400 MT FARMERS CARRY 35/55 KB OR DB
100 RENEGADE ROWS
25 D/L 105/155
100 AIR SQUATS
25 D/L
400 MT FARMERS CARRY
100 RENEGADE ROWS
25 D/L 105/155
100 AIR SQUATS
25 D/L
400 MT FARMERS CARRY
CrossFit WOD, January 7, 2019
MONDAY
Warm-up
Metcon (Time)
E.M.O.M X6MINS
MIN 1- PLANK
MIN 2- 15 V-UPS
MIN 3- 10 STRICT PULL UPS
MIN 4 -PLANK
MIN 5-15 V UPS
MIN 6- 10 STRICT PULL UPS
MIN 1- PLANK
MIN 2- 15 V-UPS
MIN 3- 10 STRICT PULL UPS
MIN 4 -PLANK
MIN 5-15 V UPS
MIN 6- 10 STRICT PULL UPS
REST 3 MINS
WOD
800 MT RUN
15 HANG SQUAT SNATCHES 65/95
80 DUBS
400 MT RUN
15 HANG CLUSTERS 85/115
80 DUBS
200 MT RUN
15 HANG SQUAT CLEANS 95/135
80 DUBS
CrossFit WOD, January 16, 2019
WED
Warm-up
Metcon (Time)
E .M.O.M X6
MIN 1- 10-WTF
MIN 2 -10 -DECK SQUATS
MIN3-10 WTF
MIN 4 10-DECK SQUATS…
MIN 1- 10-WTF
MIN 2 -10 -DECK SQUATS
MIN3-10 WTF
MIN 4 10-DECK SQUATS…
REST 2 MINS
WOD
4 RDS
18-HANG POWER CLEANS 85/115
12-BURPEES OVER THE BAR
6-WALL WALKS
CrossFit WOD, January 5, 2019
SATURDAY
Metcon
Metcon (Time)
5 RDS
15 SDLHP 65/95
15 KB SWING
15 OHS
15 BOX JUMPS
400 MT RUN
15 SDLHP 65/95
15 KB SWING
15 OHS
15 BOX JUMPS
400 MT RUN
CrossFit WOD, January 4, 2019
FRIDAY
Warm-up
Metcon (Time)
800 MT RUN
70 SIT UPS
60 WALL BALLS
50 CLEAN & JERK
10 REPS 65/95
10 REPS 85/115
10 REPS 95/135
10 REPS 105/155
10 REPS 115/185
70 SIT UPS
60 WALL BALLS
50 CLEAN & JERK
10 REPS 65/95
10 REPS 85/115
10 REPS 95/135
10 REPS 105/155
10 REPS 115/185
CrossFit WOD, January 3, 2019
THURSDAY
Warm-up
Front Squat (1-1-1-1-1-1)
Metcon (Time)
12-8-6
PISTOL SQUATS
D/L 155/225
PISTOL SQUATS
D/L 155/225
3-6-9
BAR MU (DIPS+ PULL UPS)
FRONT SQUATS 95/135
BURPEES OVER THE BAR