WOD

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20
Jan

On and Off

Strength:

Strict Press 15 min running clock complete 

10.9.8.7.6.5.4.3.2.1 Presses off the rack. Go up in weight each new set.

WOD:

Every 5:00 min for 4 rounds

20 Pullups RX+ do CTB Pullups

15 Box Jumps 24/20

10 TTB

*rest with the remaining time, score is your slowest time out of the 5 rounds.

19
Jan

Let It Be

Skill: Double Unders (Spend 10 mins working progressions)

WOD: “Let it Be”

24 MIN EMOM

MIN 1: 10 Cal Bike

MIN 2: 50 Double Unders 50 singles or 30-45 sec practice

MIN 3: 25 ABMat Situps

MIN 4: 20 Pushups

18
Jan

Legs On Fire

Strength: Back Squat 

Every 2:00 min for 5 sets do 

 10-8-4-6-2 increases weight each new set. goal is to finish at about 80% of 1rm

WOD:

For Time:

Cash in: 30 Wallballs 20/14/10

21-15-9

Lateral Barbell Burpees

Back Squats 95/65/55 (clean weight off ground then put on back)

Cash Out: 30 Wallballs 20/14/10

17
Jan

Sams Jam

Boulder CrossFit – CrossFit

Metcon (Time)

[Time Cap: 30 Minutes]

For Time:

5 Rounds:

25/20 Calorie Row then…

1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: (135/95)

Round 2: (115/85)

Round 3: (105/75)

Round 4: (95/65)

Round 5: (75/55)

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Athletes will complete 5 Rounds of 25/20 Calorie Row and 1 Round of “DT” (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

16
Jan

Red Handed

Strength: Power Snatch 

10 MIN EMOM 

1 Power Snatch directly into 1 Hang Power Snatch

WOD:

9 MIN AMRAP

3 Hang Power Snatches (75/55/45)

3 Burpee Pull-ups

6 Hang Power Snatches (75/55/45)

6 Burpee Pull-ups

9 Hang Power Snatches (75/55/45)

9 Burpee Pull-ups

13
Jan

Kelly

WOD:

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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