Saturday 1-5-19
In teams of two.
Event 1
7 min AMRAP
Synchronized bar facing burpees
Event 2
21-15-9
Synchronized pullups
Synchronized deadlifts 225/155
Friday 1-4-19
Warm up
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
400m run
7 pullups
4 clean and jerks 185/125
Thursday 1-3-19
Warm up
500m row
3 rounds
10 jumping jacks
10 push ups
10 lunges
2 min rest
Wod
10 pistols
10 presses 75% of 1 rep max
20 pistols
20 presses 75% of 1 rep max
30 pistols
30 presses 75% of 1 rep max
40 pistols
40 presses …
Wednesday 1-2-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 back squats 45/35
Wod
“CrossFit Total”
1 rep max of:
- Back squat
- press
- deadlift
For each, you are allowed 3 attempts, warm up is fine, but only 3 attempts at a max
Tuesday 1-1-19
“Angie” for two
In teams of two, working one at a time,
Split the work equally
100 pull ups
100 pushups
100 sit ups
100 squats
Monday 12-31-18
Warmup
500 m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 snatches 45/35
2 min rest
Wod
12 min AMRAP
1 snatch 135/95
3 clean and jerks 135/95
30 double-unders
Sunday 12-30-18
Open gym 2:00-3:00
Whole 30 meeting 3:00-4:00 bring your questions
Saturday 12-29-18
In teams of two,
Fight gone bad style
3 rounds, one minute per station, working at the same time
- wall ball shots 20/14
- calories on the assault bike
- kB swings 53/35
- calories on the rower
- Wall walks
- Rest
Friday 12-28-18
Warmup
500m row
3 rounds
10 jumping jacks
10 sec bottom of squat holds
10 burpees
2 min rest
WOD
3 rounds
60 squats
30 knees to elbows
30 ring pushups
Thursday 12-27-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 m,in rest
Wod
4 rounds
7 reps squat cleans 135/95
7 reps shoulder-to-overhead 135/95
7 burpees
7 chest-to-bar pull-ups
Rest 2 minutes between rounds.