WOD

TUESDAY 1/22

TOM’S DAY

1600 meter run

41 Pull Ups

41 Ring Rows

800 Meter run

41 ring Dips

41 push ups

400 Meter run

41 air squats

41 Lunges

200 meter run

Happy Birthday Tom!!!

 MONDAY 1/21

 STRENGTH

Front Squat

5x3x1x1x1

BASICS

4 Rounds for Time

10- KB Swings

15- AB Mat Sit ups

10- Ball Slams

15- Air Squats

CROSSFIT

“Fight Gone Bad”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

1/19 SATURDAY

Competitions on the Hour Every Hour

8am????

9am????

10am????

Then Party Time!!!

FRIDAY 1/18

STRENGTH

SNATCH  BALANCE

1-1-1-1-1-1-1

BASICS

21-15-9

Wall Balls

Ring Rows

CROSSFIT

10-9-8-7-6-5-4-3-2-1

Power Snatch 95/65

1-2-3-4-5-6-7-8-9-10

Ball Slams 30/20

CASH OUT

500 Meter Row

25 Dead Bugs

25 Double Unders

Strength:

Thrusters 5 x 5

WOD

“Fran”

21-15-9

• Thrusters
• Pull-ups

WEDNESDAY 1/16

STRENGTH

PUSH PRESS

5X5

BASICS

15 MIN AMRAP

10 Goblet Squats

10 KB Swings

10 KB Presses OH

CROSSFIT

On The Minute for 12 minute

5 Strict Press 135/65

5 Strict Pull Ups

** Cash Out 2K

TUESDAY 1/15

STRENGTH

BACK SQUAT

5X5

WOD

3 Rounds For Time

7 Dead Lifts 225/125

14 KB Swings

21 Wall Balls

MONDAY 1/14