WOD

WEDNESDAY 1/30

STRENGTH
Push Jerk
3x3x3x3x3
5 strict pull ups in between rest

BASICS
15 Amrap
200 meter run
10 wall Balls
10 Hand release Push Ups

CROSSFIT
For Time
200 meter run
25 wall Balls 20/14
25 Pull Ups
400 meter run
20 wall Balls
20 Pull Ups
600 Meter run
15 wall Balls
15 Pull Ups
800 Meter Run
10 wall Balls
10 Pull Ups

 

“Believe you can and you’re halfway there. ”
Theodore Roosevelt

 

TUESDAY 1/29

CROSSFIT

For Time:

5 Muscle Ups- scaled 15 Pull Ups
15 KB Swings (55/35)
4 Muscle Ups- scaled 12 Pull Ups
15 KB Swings (55/35)
3 Muscle Ups- scaled 9 Pull Ups
15 KB Swings (55/35)
2 Muscle Ups- scaled 6 Pull Ups
15 KB Swings (55/35)
1 Muscle Ups- scaled 3 Pull Ups
15 KB Swings (55/35)

3 Lap Sprint on turf (Down and Back equals 1 Lap)

5 Clean&Press (95/65)
15 KB Swings (55/35)
4 Clean&Press (95/65)
15 KB Swings (55/35)
3 Clean&Press (95/65)
15 KB Swings (55/35)
2 Clean&Press (95/65)
15 KB Swings (55/35)
1 Clean&Press (95/65)
15 KB Swings (55/35)

“Winners never quit and quitters never win. “ Vince Lombardi

 

Basics:

20 Minute AMRAP

• 5 Pullups
• 10 Air Squats
• 15 Double Unders (45 singles)

CrossFit:

Strength: OHS 5×5

WOD

Buy in: 1000m Row

6 RFT

• 10 Hand Release Push-ups
• 5 Back Squats
• 10 Ring Rows
• 5 Box Jumps (30/24)

HAPPY BIRTHDAY LOU!!!!!

Basics:

Movement of the Day: Overhead Squats

WOD

21-15-9

• Air Squats
• Push-ups
• Ab Mat Sit-ups

CrossFit:

Strength: Bench Press: 5-3-1-1-1

WOD

21-15-9

• OHS (95/65)
• Hand Release Push-ups
• Shuttle Run (6 lengths of turf 1st round, 4 lengths the 2nd round, 2 lengths for the 3rd)

 

Basics:

2 RFT

• 12 Box Jumps
• 12 Wall Balls
• 12 Sit-ups
• 12 Air Squats
• 12 Push-ups
• 12 Burpees
• 12 Box Dips
• 12 V-ups
• 12 Kettlebell Swings
• 12 Ball Slams
• 12 Pull-ups
• 12 Lunges

CrossFit

Strength:

Weighted Pull-ups

10-5-3-1-1

WOD

• 50 Box Jumps (24inch)
• 50 Jumping Pull-ups
• 50 Kettlebell Swings (1 pood)
• 50 Walking Lunges
• 50 Knees To Elbows
• 50 Push Presses (45lbs)
• 50 Back Extensions
• 50Wall Ball Shots (20lb)
• 50 Burpees
• 50 Double Unders

 

5 RFT

• 3 Snatch Pulls (135/95)
• 3 Power Snatches (135/95)
• 3 Snatch Push Press (135/95)

1 Minute rest between rounds

WEDNESDAY  1/23

STRENGTH

DEADLIFTS

5X5

BASICS

5 Rounds For Time

10 Wall Balls 20/14

15 Burpees

20 Box Jumps 24/20

CROSSFIT

6 Rounds For Time

5 Front Squats 185/95

10 slam ball throws into the wall

15 burpees

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. ”
Thomas A. Edison