WOD

01.20.20 MONDAY

CrossFit STRENGTH/SKILL Front Squat (Build to a heavy 3) METCON AMRAP 6:KB Thrusters (53, 35)

01.18.20 SATURDAY

01.18.20 SATURDAY

CrossFit METCON AMRAP 12 in teams of 2:24 Calorie Row100 Double Unders24 Wall balls (20, 14) Rest 2:00 AMRAP 12:24 Hang Power Cleans (135, 95)100 Double Unders24 Calorie Row*One person works. Split as desired. Rx+:(Done Individually) (30, 20)

01.17.20 FRIDAY

CrossFit STRENGTH/SKILL 1a: Bench Press (5 x 5) 1b: 1-Arm KB Row (5 x 10 ea) METCON 4 Rounds of:20 DB Hang Power Snatch (50, 35) (10 each)15 Barbell Rows (95, 65)10 Strict Chin-upsRest 2:00 Rx+:(115, 75) (20 Barbell Hang Power Snatch - same weight as...

01.16.20 THURSDAY

01.16.20 THURSDAY

CrossFit STRENGTH/SKILL Back Squat (Build to a heavy 5) BENCHMARK METCON "Crazy Train" AMRAP 5:1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

01.15.20 WEDNESDAY

01.15.20 WEDNESDAY

CrossFit METCON For total time:500 Meter Row400 Meter Run200 Single Unders Rest 2:00 500 Meter Row400 Meter Run100 Air Squats Rest 2:00 500 Meter Row400 Meter Run100 Push-ups

01.14.20 TUESDAY

01.14.20 TUESDAY

CrossFit STRENGTH/SKILL 1a: DB Push Press (Single Arm - 4 x 6 ea) 1b: Strict Chin-Ups (4 x 6) - Rx+ - Band Resisted METCON EMOM 16:Minute 1: 15 Push Press (115, 75)Minute 2: 15 T2BMinute 3: 15 Box Jumps w. a step down (24, 20)Minute 4: 100 Ft. Crossbody Carry...

01.13.20 MONDAY

CrossFit STRENGTH/SKILL 1: Deadlift (Build to a heavy 3 in 10 sets) METCON For time:100 Russian KBS (70, 53)*EMOM: 5 Up Downs Rx+:(Band Resisted Kettlebell Swings) (6 Burpees EMOM)

01.21.20 SATURDAY

01.21.20 SATURDAY

CrossFit METCON With a partner:AMRAP 20:7 Hang Power Cleans (155, 105)7 Front Squats (155, 105)150 Meter Row*One athlete completes a full round at a timeThen,AMRAP 10:10 Minute Easy Jog or Light Sledpull Together Rx+:(12/9 Calories Bike per round)

01.10.20 FRIDAY

01.10.20 FRIDAY

CrossFit STRENGTH/SKILL Max in complex of: 1 Push Jerk + 1 Split Jerk BENCHMARK METCON "Surprise" For time:20-15-10-5Push Press (135, 95)Burpee Pull-ups

01.09.20 THURSDAY

01.09.20 THURSDAY

CrossFit STRENGTH/SKILL 1: Back Squat (Build to a heavy 5 in 7 sets) 2: Sumo Stance RDLs w. bands pulling forward: 4 x 8. METCON With a partner, not for time:300 Meter Front Rack Carry (53, 35) (This can also be done with a barbell - 135/95)100 Reverse Goblet Lunges...

01.08.20 WEDNESDAY

01.08.20 WEDNESDAY

CrossFit METCON For time:2k Row (or 1 Mile Run)21 T2B100 Double Unders1k Meter Row (or 800 Meter Run)15 T2B75 Double Unders500 Meter Row (or 400 Meter Run)9 T2B50 Double Unders Rx+: T2B Reps of 30-20-10

01.07.20 TUESDAY

01.07.20 TUESDAY

CrossFit STRENGTH/SKILL 1a: Tall Kneeling Landmine Press (bilateral) (3 x 10) 1b: DB Hammer Curls (3 x 10) 2: Pull-ups (10 x 3, every 60s.) 3: "Finisher"100 banded pushdowns - use heavy-ish band (Rx+ 150 Reps)75 Hollow Rocks (Rx+ T2B)50 DB Renegade Rows (50, 35)...