Monday - 01/01/18 -  10AM Only

WOD: Chelsea
Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats



Tuesday - 01/02/18

Strength: Wendler Deadlift: Week 3
Deadlift 1x5 at 75% 1RM
Deadlift 1x3 at 85% 1RM
Deadlift 1x1+ at 95% 1RM

WOD: 3 rounds for time of:
35 Double Unders
15 Hang Power Clean & Jerks, 95/65 lbs
7 Burpee Box Jumps

Wednesday - 01/03/18

WOD: AMRAP in 5 mins of:
Row, 250 m
Dumbbell Overhead Walking Lunge, 60ft 50#/35#
Rest 1 min
AMRAP in 5 mins of:
Bike, 15/12 lbs
Bear Crawl With Dumbbell, 60ft 35#/25#
Rest 1 min
AMRAP in 5 mins of:
Dumbbell Farmers Carry, 60ft
20 Wall Balls, 20/14 lbs

 

Thursday - 01/04/18
 

WOD: CrossFit Games Open 13.1
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees
Snatch, 210/120 lbs

Put your tiebreak times in the notes. 

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on  the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. Thi

Friday - 01/05/18 

Strength;
Shoulder Press 1x5 at 75% 1RM
Back Squat 6 at 80% 1RM
Shoulder Press 1x3 at 85% 1RM
Back Squat 6 at 80% 1RM
Shoulder Press 1x1+ at 95% 1RM
Back Squat 6 at 80% 1RM

WOD: Row 1400 m

This is an all out effort for time.

Saturday - 01/06/18

Partner WOD:  As many reps as possible in 20 mins of:
--Full Bear Complex-(If you drop weight during round - start over)
1 Power Clean 96/65 lbs
1 Front Squat 95/65 lbs
1 Push Press 95/65 lbs
1 Back Squat 95/65 lbs
1 Push Press 95/65 lbs
Movements are separate, dont string them together (such as squat clean and thruster in place of first 3 movements).......One partner rests, one partner does the Bear Complex, compete 20 mins.
 

Sunday - 01/07/18


11-12 - ForceFit Class - Must sign up to attend this class
12-1 - Open Gym