WOD

1.20.18 – Saturday

8 a.m. – STRENGTH

A. Take 10min to work up to 90% of your 1RM Snatch for a single
B. Snatch + Pause OHS 2×1+2 @70-75%
C. Timed Back Squat 1×5 @65% (of BS), 2×5 @55-60% (of BS) – complete within 7sec and 5sec for second two sets
D1. Strict Press 4×3 @50% (of 1RM C&J); Rest 90sec
D2. Bent Over Row 4×8 @65% (of 1RM Snatch); Rest 90sec
E. Isometric Back Extensions 2x45sec (weighted if possible)

9 a.m. – 101/CROSSFIT

“First Degree”
27-21-15-9
Wall Balls (20/24)
Sumo Deadlift High Pull (95/65)
Box Jumps (24/20)
Push Press (95/66)
Calorie Row

10 a.m. – CROSSFIT

Team of 3, AMRAP 30
70/50 cal Row
70 Box Jumps (24/20)
70 Power Cleans (115/85)
60/40 cal Row
60 Box Jumps
60 Power Cleans (135/95)
50/35 cal Row
50 Box Jumps
50 Power Cleans (155/105)
40/30 cal Row
40 Box Jumps
40 Power Cleans (185/135)
30/20 cal Row
20 Box Jumps
Max rep Power Cleans (205/145)

1.19.18 – Friday

NEWS

Reminder: Please make sure to register for class in Zen Planner. If you do not register and class is full, your coach may ask you to wait until the next scheduled class. Thanks!

101

SKILL/STRENGTH
Power Snatch Technique

METCON
21-15-9
Power Snatch (95/65)
Ring Dips

CROSSFIT

SKILL/STRENGTH
Front Squat 5×3 @21X1 (ascending)

METCON
21-15-9
Power Snatch (95/65)
Ring Dips

1.18.18 – Thursday

CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Rowing Technique/Pick Drill

METCON
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

STRENGTH

A. Work to 90% of your 1RM Clean & Jerk for a single
B. Hang Power Clean Cycling 2xMax Reps in 30sec @60%; Rest 3min
C. Split Jerk 4×2 @80% (of C&J),
D. Barbell Step-Ups 4×16 (8/leg) @50% (of C&J)
2 Rounds: E1. 5 Standing Box Jump; Rest 90sec E2. UH Vert MB Throw; Rest 90sec

1.17.18 – Wednesday

 

101

SKILL/STRENGTH
Review Metcon Movements

METCON
AMRAP 10
15 Pull-up
10 cal Row
12 HSPU
10 cal Row
5 Bar Muscle ups

-Rest 5min-

AMRAP 10
15 Wall Balls (20/14)
10 cal AB
12 Toe to Bar
10 cal AB

-Rest 5min-

AMRAP 10
50m KB Farmers Carry (70/55)
12 Goblet Squat (70/55)
10 Push-ups

CROSSFIT

SKILL/STRENGTH
n/a

METCON
AMRAP 10
15 Pull-up
10 cal Row
12 HSPU
10 cal Row
5 Bar Muscle ups

-Rest 5min-

AMRAP 10
15 Wall Balls (20/14)
10 cal AB
12 Toe to Bar
10 cal AB

-Rest 5min-

AMRAP 10
50m KB Farmers Carry (70/55)
12 Goblet Squat (70/55)
10 Push-ups

1.16.18 – Tuesday

NEWS

The heat in the building is currently not working, we have someone coming to repair it at 6 a.m. As of now, the gym is still warm enough to safely hold classes. However if the temperature drops overnight, for your safety, we may have to cancel morning classes. As of now everything is on schedule, but please check the blog and social media tomorrow morning for more information. We apologize for any inconvenience this may cause.

101

SKILL/STRENGTH
Back Squat and Squat Clean Technique, then..
EMOMx8
3 Back Squat

METCON
3RFT:
5 Squat Cleans (225/155)
15 Bar Facing Burpees

CROSSFIT

SKILL/STRENGTH
EMOMx8
3 Back Squat @20X1 (same weight across, moderate and fast)

EMOMx8
M1: 1 Power Clean + 2 HPC
M2: 2-3 Wall Walks

METCON
3RFT:
5 Squat Cleans (225/155)
15 Bar Facing Burpees

STRENGTH

A. No Hook No Foot Snatch 5×1 @70%
B. Back Squat 4×3 @80%
C. Snatch Grip DL 4×3 @100%
D1. Glute Ham Raise 2×10; Rest 90sec
D2. DB Split Squats 2×12; Rest 90sec

Notes:
-Try and increase lifts by 5-10# from last week

1.15.18 – Monday

101

SKILL/STRENGTH
Review metcon movements

METCON
Team of 2, AMRAP 12
50 Double Unders
10 Box Jump Overs (24/20)
10 S2OH (95/65)
*Relay Style

CROSSFIT

SKILL/STRENGTH
A1. Strict Press 4×3 (@12X1); rest 45sec
A2.Push Press 4X5 (@12X1); rest 2:30min

METCON
Team of 2, AMRAP 12
50 Double Unders
10 Box Jump Overs (24/20)
10 S2OH (95/65)
*Relay Style

Notes:
-Choose difference weights for SP and PP if you can, keep the weights the same across
-Partners alternate rounds

1.14.18 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

AMRAP 40
20 Burpees
30 Pistols (Alternating)
40 Cal AB
50 Thrusters (45/35)
60 Double-Unders

1.13.18 – Saturday

8 a.m. – STRENGTH

A. Take 10min to work up to 90% of your 1RM Snatch for a single
B. Snatch + Pause OHS 2×1+2 @70-75%
C. Timed Back Squat 1×5 @65% (of BS), 2×5 @55-60% (of BS); rest 2:30min – complete first set within 7sec and 5sec for second two sets
D1. Strict Press 4×3 @50% (of 1RM C&J); Rest 90sec, D2. Bent Over Row 4×8 @65% (of 1RM Snatch); Rest 90sec
E. Isometric Back Extensions 2x45sec (weighted if possible)

Notes:
-Try and add 5-10# (on A-D) from last week

9 a.m. – CROSSFIT/101

In teams of 2, AMRAP 20:
1 Round “Cindy” (5 Pull-Ups + 10 Push-Ups +15 Air Squats)
1 BB Complex (6 Deadlift + 4 Hang Power Clean + 2 Push Jerk) (135/95)

Notes:
-Each partner starts at one of the stations, they can only switch after they’ve completed the work at their station

10 a.m. – CROSSFIT

In teams of 3, for time:
Station 1: 240 Cals (120 cals on Assault Bike + 120 cals on Rower)
Station 2: 210 DB Snatch (50/35) + 180 CTB Pull-Ups
Station 3: 150 Burpee Box Jumps (24/20) + 120 Front Squats (155/105)

Notes:
-Two people working at at time, one resting, split reps within each station however you’d like
-Each team must accumulate all the reps at each station before moving on to the next one

1.12.18 – Friday

101

SKILL/STRENGTH
Deadlight and Clean Deadlift Technique, then..
4×1.1.1 @51X0; rest 10s; 2-3min

METCON
8 RFT:
10 Wall Balls
8 KBS
3 Burpee Chest to Bar Pull-Ups
Rest 30sec

Notes:
-Clean DL is pulling with your clean grip and bar path as if you were to do a full clean, 5 second negative to the ground

CROSSFIT

SKILL/STRENGTH
Clean DL
4×1.1.1 @51X0; rest 10s; 2-3min

EMOMx10
M1: 7-10 T2B
M2: 7 OHS (light)

METCON
8 RFT:
10 Wall Balls (20/14)
8 KBS (70/55)
3 Burpee Ring Muscle-Ups
Rest 30sec

Notes:
-Clean DL is pulling with your clean grip and bar path as if you were to do a full clean, 5 second negative to the ground

1.11.18 – Thursday

NEWS

This morning we will have a plumber in the facility to install a water fountain. The water will be turned off for a few hours starting at 9 a.m., so members will not have access to showers. We apologize for any inconvenience this may cause.

Registration for the 2018 CrossFit Open begins today! To learn more about the Open and sign-up here.

CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

SKILL
GHD Sit-Ups and Hip/Back Extension Technique on the GHD Machine

METCON
Teams of 2 for max reps
2 Rounds of 2min work at each station:
GHD Sit-Ups
Goblet Squats (70/55)
10m Sprints
KB Deadlifts (70/55)

Notes:
-One person working at a time at each station
-Only go to parallel on GHDs (do not have to touch the floor)
-Use two KBs for the KB DL, one for squats

STRENGTH

A. Work to 90% of your 1RM Clean & Jerk for a single
B. Hang Power Clean Cycling 2xMax Reps in 30sec @60%; Rest 3min
C. Split Jerk 4×2 @80% (of C&J),
D. Barbell Step-Ups 4×16 (8/leg) @50% (of C&J)
2 Rounds: E1. 5 Standing Box Jump; Rest 90sec E2. UH Vertical MB Throw; Rest 90sec

Notes:
-Try to add 5-10# from last week on A-D
-Don’t break anything with the Underhand Vertical MB Throws 🙂