WOD / Blog

2018 January 26

STRENGTH
10min to achieve 3RM Clean & Jerk (TnG)

METCON
21-15-9 reps for time of:
Push presses
Power cleans
*10min timecap

2018 January 25

STRENGTH
Plank Progressions

METCON
18.Zero
21-15-9 reps for time of:
– Dumbbell snatches
– Burpees, jumping over the dumbbell
*10min timecap

2018 January 24

STRENGTH:
Back Squats 3-3-3-3-3
*go on every 3 minutes
*do 5 partner glute bridge reach/side between sets
Clean Deadlifts 3-3-3-3-3
*go on every 3 minutes
*do 5 FFESS/side between sets

2018 January 23

STRENGTH
Bar Muscle-Up Progressions

METCON
15min EMOM
– 1st 3to5 Bar Muscle-Ups
– 2nd 10 DB thrusters
– 3rd 15-20 Cals on rower/bike

2018 January 22

STRENGTH
Overhead Squats 3-3-3

METCON
21-15-9 reps for time of:
– Deadlifts
– Box jumps
12min timecap

2018 January 20

METCON:
Unbroken Fran
40 wall balls
21-15-9
– Thrusters
– Pull-Ups
40 wall balls
*20min timecap

2018 January 19

METCON:
On a 25-minute clock:
1st 5minutes
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
2nd 5minutes
L-Sit for 50 seconds, rest 10 seconds
L-Sit for 40 seconds, rest 20 seconds
L-Sit for 30 seconds, rest 30 seconds
L-Sit for 20 seconds, rest 40 seconds
L-Sit for 10 seconds, rest 50 seconds
3rd 5minutes
Jumping Lunges for 50 seconds, rest 10 seconds
Jumping Lunges for 40 seconds, rest 20 seconds
Jumping Lunges for 30 seconds, rest 30 seconds
Jumping Lunges for 20 seconds, rest 40 seconds
Jumping Lunges for 10 seconds, rest 50 seconds
4th 5minutes
OH Squat Hold for 50 seconds, rest 10 seconds
OH Squat Hold for 40 seconds, rest 20 seconds
OH Squat Hold for 30 seconds, rest 30 seconds
OH Squat Hold for 20 seconds, rest 40 seconds
OH Squat Hold for 10 seconds, rest 50 seconds
5th 5minutes
Burpees for 50 seconds, rest 10 seconds
Burpees for 40 seconds, rest 20 seconds
Burpees for 30 seconds, rest 30 seconds
Burpees for 20 seconds, rest 40 seconds
Burpees for 10 seconds, rest 50 seconds

2018 January 18

METCON
15min EMOM
– 1st 5 Power Snatches
– 2nd 10 Overhead DB Lunges
– 3rd 2 Rope climbs

2018 January 17

STRENGTH:
5rds of 1min on, 1min off
– 7 DxKB Swing
– 7 DxKB Clean
– 6 DxKB Long Cycle
*if not able to finish in 1min, lower weight

METCON:
10min AMRAP
– 10 DB KB Squat Cleans
– 30 Double Unders

2018 January 16

STRENGTH:
Front Squats 3-3-3
Thrusters 3-3-3
Push Jerk 3-3-3

2018 January 15

METCON
For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk
*16minute timecap

2018 January 13

METCON
10min AMRAP
-400m double plate carry (bearhug)
-400m run
2min rest
10min AMRAP
– 5 PullUps
– 10 PushUps
– 15 Squats
2min rest
10min AMRAP
– 25 SDHP
– 25 OHS

CROSSFIT KIDS
Warm-Up
– CrossFit Kids Baseball
Lesson
– DB Push Press
WOD
3rds
– 7 DB Hang Power Clean
– 4 Box Climb-Over
– 7 DB Push Press
– 10m Back Pedal
Game
– Tarzan 500

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