Archive Monthly Archives: January 2020

CrossFit WOD, January 31, 2020

01/31/2020

Squat Clean Ladder (Weight)
(15)EMOM
1-3: 3 Reps @ 60 %
4-6: 3 Reps @ 70 %
7-9: 2 Reps @ 80 %
10-12: 1 Rep @ 90%
13-15: Find a Max Weight

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

10 American KB Swings
15 Tucked Hollow Rocks
10 Plat Step Ups
15 Goblet Squats

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

15 American KB Swings(44/25)
30 Hollow Rocks
15 Box Jumps(24/20)
30 Goblet Squats(44/25)

Level 2
Popcorn (AMRAP – Rounds and Reps)
(15)AMRAP

15 American KB Swings(53/35)
30 Hollow Rocks
15 Box Jumps(30/24)
30 Goblet Squats(53/35)

CrossFit WOD, January 30, 2020

01/30/2020

Fitness
Metcon (Time)
3 Rounds for time of:

10/7 Calories on the Bike
10 Burpees

Level 1

Level 2
Death Race (Time)
5 Rounds as fast as possible:

15/10 Calorie Bike
10 Burpees

Burpees must be full extension and hands over head.

We will run in 2 heats and make sure your partner is re-setting your calories to zero each round!

Have Fun! ๐Ÿ™‚

CrossFit WOD, January 29, 2020

01/29/2020

Power Snatch Intervals (Weight)
Every 4 Min. x 4 Rounds:
400m Run Buy In
then;
Round 1: 5 Power Snatch at 50%
Round 2: 5 Power Snatch at 65%
Round 3: 3 Power Snatch at 75%
Round 4: 3 Power Snatch at 85%

*You are running each time. 1 Mile Total!

Fitness
Metcon (AMRAP – Reps)
As Far As Possible in 15 Min.

10-20-30
Air Squats
Alt.Lunges
Sit-Ups

Level 1
Metcon (AMRAP – Reps)
As Far As Possible in 15 Min.

10-20-30-40
Wall Balls(20/14)
Alt. Farmer Lunges(40/25)
Sit-Ups ( Anchor your feet in your DB’s)

Level 2
The Box (AMRAP – Reps)
As Far As Possible in 15 Min.

10-20-30-40-50
Wall Balls(20/14)
Alt. Farmer Lunges(50/35)
Sit-Ups ( Anchor your feet in your DB’s)

CrossFit WOD, January 28, 2020

01/28/2020

Fitness
Metcon (AMRAP – Reps)
3 Rounds:
1 Min. of DB Bench Press
1 Min. of Single Unders
1 Min. of Jumping Pull Ups
1 Min. of Rowing for Calories
1 Min. of Knee Push Ups
REST 2 Min.

Level 1
Metcon (AMRAP – Reps)
5 Rounds:
1 Min. of DB Bench Press 40/25s
1 Min. of Single Unders
1 Min. of Pull Ups
1 Min. of Rowing for Calories
1 Min. of Banded Strict Push Ups
REST 2 Min.

Level 2
Twisted Steel & Sex Appeal (AMRAP – Reps)
5 Rounds:
1 Min. of DB Bench Press 50/35s
1 Min. of Double Unders
1 Min. of Pull Ups
1 Min. of Rowing for Calories
1 Min. of Push Ups
REST 2 Min.

CrossFit WOD, January 27, 2020

01/27/2020

Push Press (Final Week) (Weight)
After a few warm up sets complete:

Set 1) 5 x 50%
Set 2) 5 x 55%
Set 3) Max Reps at 60%

Final Week so we are de-loading from your new 1 rep max!

SUPERSET!!! 1 Minute Plank Weighted (45/25)

Fitness
Metcon (AMRAP – Reps)
Tabata Hang Power Clean
Tabata Front Squat
Tabata Push Press
Tabata SDHP’s

*Weight: Barbell
*Tabata = 20 Seconds of work x 10 seconds of rest x 8 rounds. Thats 4 minutes per station. NO REST!!!! Right into the next station. The entire workout is 16 minutes straight.

Level 1
Metcon (AMRAP – Reps)
Tabata Hang Power Clean
Tabata Front Squat
Tabata Push Press
Tabata SDHP’s

*Weight: 75/55
*Tabata = 20 Seconds of work x 10 seconds of rest x 8 rounds. Thats 4 minutes per station. NO REST!!!! Right into the next station. The entire workout is 16 minutes straight.

Level 2
Legends Are Made (AMRAP – Reps)
Tabata Hang Power Clean
Tabata Front Squat
Tabata Push Press
Tabata SDHP’s

*Weight: 95/65
*Tabata = 20 Seconds of work x 10 seconds of rest x 8 rounds. Thats 4 minutes per station. NO REST!!!! Right into the next station. The entire workout is 16 minutes straight.

Tips:

1.) A consistent # you can maintain instead of going all out and burning up.

2.) At 20 second mark just drop the bar and rest you will need it!

3.) Have Fun ๐Ÿ™‚

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