Wednesday, 27 January WOD

Warm up: 10 minutes

Every 2 – 3 minutes for 5 rounds              (maintain good form) 

6 x Overhead Squat            (build to heavy)

Metcon

 20 Minute AMRAP  

            200 Meter Run

            10 x Pull ups

            10 x Jumping Squats

            10 x Hand release push ups

Monday, 25 January WOD

Have you signed up for the OPEN?

Warm up: 10 minutes

Strength / Skill:         6 Rounds Not for Time        (about every 2 – 2 1/2 minutes)

            6 x Hang – Pause Power Snatch                           (95# / 65#) 

                        (Pause should be just above the knee and last for 2 seconds)

Metcon:          1 Round for time 

400 Meter Run

20 x Single Dumbbell Overhead Lunges             (50# / 35#)

400 Meter Run

20 x Dumbbell Goblet Squats                                (50# / 35#)

400 Meter Run

20 x Alternating Dumbbell Snatch                         (50# / 35#) 

400 Meter Run

Saturday, 23 January WOD

PARTNER WOD – GZ Special Back by popular demand!!!

Warm up: 10 minutes

METCON: For time Rx (Scaled)

  1. 15 muscle ups (15 chest 2 bar)
  2. 150 double unders (150 single unders)
  3. 12 muscle ups (12 chest 2 bar)
  4. 120 double unders (120 singles unders)
  5. 9 muscle ups (9 Chest 2 bar)
  6. 90 double unders (90 singles)
  7. – rest 5:00 min –
  8. 15 Overhead Squats 135/95 (15 Front Squats 135/95)
  9. 30 GHD Sit-ups (30 Toes 2 bar)
  10. 12 Overhead Squats 135/95 (12 Front Squats 135/95)
  11. 24 GHD Sit-ups (24 Toes 2 bar)
  12. 9 Overhead Squats 135/95 (9 Front Squats 135/95)
  13. – rest 5:00 min –
  14. 24 Muscle up (24 chest 2 bar)
  15. 240 Double unders (240 singles)
  16. 24 Overhead Squats 135/95 (24 Front Squat 135/95)
  17. 48 GHD sit-ups ( 48 toes 2 bar)

Friday, 22 January WOD

Warm-up: 10 minutes

Strength/Skill

Every 2 Minutes for 5 Rounds                   (maintain good form) 

8 x  Back Squats      (155# / 115#)

Metcon:                      

            Buy in = 400 Meter Run

Then 5 Rounds

10 x Hand Release Push Ups 

10 x Pull Ups

                        10 x Thrusters          (95# / 65#)

                        10 x Toes to Bar

            Cash Out = 400 Meter Run            

Thursday, 21 January WOD

Warm up: 10 minutes

Metcon : Crossfit Open WOD 20.1

10 Rounds for Time             (20 Minute Cap)

8 x  Ground to Overhead    (95# / 65#)

10 x Bar Facing Burpees

Strength / Skill:

            Accumulate 5 Minutes of plank holds

            100 Double Unders for time

Wedneday, 20 January WOD

Warm up: 10 minutes

Strength/Skill

Alternating EMOM  x 10     (maintain good form) 

6 x Chest to Bar Pull ups

6 x Dips          (ring or box)

Athlete may do 3 Bar Muscle Ups EMOM x 10 instead 

Metcon:          5 Rounds for time:               

            8 x Deadlift                            (185# / 135#)

            50 x Double Unders             (100 Singles)

Tuesday, 19 January WOD

0530 and 1730 normal schedule resumes.

Warm-up: 10 minutes

Strength/Skill:           10 Minute

30 x HSPU    (or Accumulate 3 minutes of handstand hold – against wall or braced by partner)

Metcon:   6 Rounds for time:                     

8 x Squat Cleans     (95# / 65#)

10 x Burpees over Bar

200 meter run

Monday, 18 January WOD

Holiday Schedule: 0900 Only

Warm Up: 10 minutes

Rest 5 minutes between:

3 Rounds for time of: (9 minute time cap)
12 Bar-facing Burpees
9 Thrusters, 115/75
6 Ring/Bar Muscle-ups (6 Chest 2-bar)

Amrap 9 minutes of:
11 Kettlebell Swings, 53/35
11/8 Calories, Row

5 Rounds for time of: (9 minute time cap)
20 Alternating Dumbbell Lung 50/35 (hold dumbbells in the front rack position)
8 Dumbbell Shoulder to Overhead 50/35

Friday, 15 January WOD

Warm Up: 10 minutes

Strength: Dead Lift

Every 2 – 3 Minutes for 5 rounds               (maintain good form)

10 – 8 – 6 – 4 – 2 descending reps

x Deadlifts                 (185# / 135#)   –  athlete may go heavier

Metcon:          6 rounds for time:

10 x Alternating Overhead Dumbbell Lunges         (50# / 35#)

10 x Alternating Dumbbell Snatch                              (50# / 35#)