Monday 01/16/17 


WOD - Complete as many reps as possible in 25 mins of:
max rep Row Calories, 40 secs
Rest 20 secs
max rep Ball Slams, 40 secs 30/20 lbs
Rest 20 secs
max rep Overhead Plate Lunges, 45/25 lbs, 40 secs
Rest 20 secs
max rep Double Kettlebell Thrusters, 53/35 lbs, 40 secs
Rest 20 secs
max rep Toes-to-bars, 40 secs
Rest 20 secs

Tuesday - 01/17/17

For time:
30 Power Snatches, 115/75 lbs
-- then --
5 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
-- then --
30 Clean & Jerks, 115/75 lbs


Wednesday - 01/18/17

3 rounds for time of:
10 Front Squats, 185/115 lbs (from ground/no rack)
20 Box Jumps, 24/20 in

Post WOD - Practice Rope Climbs
Choose one of the following:
A. 4x1
B. 8x2
C. 10x3

 

Thursday - 01/19/17

For time:
75 AbMat Sit-ups
50 Kettlebell Swing (American)s
25 Ring Push-ups
Rest 2 mins
75 AbMat Sit-ups
50 Kettlebell Swing (American)s
25 Ring Push-ups

Post WOD - Practice or Work MU or C2B PU
For max reps:
90 seconds of Work
Rest 60 seconds
60 seconds of Work
Rest 60 seconds
30 seconds of Work
 

Friday - 01/13/17

WOD -  CrossFit Games Open 11.3
As many reps in 5 mins as you can of:
Squat Clean, 165/110 lbs
Jerk, 165/110 lbs
You must complete the squat clean before moving on to the jerk
Rest 5 mins
WOD - CrossFit Games Open 12.1
As many reps as possible in 7 mins of: Burpee
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

Extra Instructions

Saturday - 01/21/17

WOD
Grab a partner! As a team complete as many rounds as possible in 20 mins of:
10 Bumper plate thrusters (45/25 lbs)
10 Bumper Plate Burpees
10 Overhead Lunges, alternating legs

While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off. 

Post total rounds.

Sunday - 01/22/17
 

Open Gym