WOD

1.22.20 – Wednesday

101
Strength:
Push Press 5×5 (75%) + Barbell Row 4×8
Metcon:
Tabata = 8x :20 work/:10 rest
For Total Reps: (14:00)
Tabata S2OH (75/55)
Rest 1 min
Tabata Pull-Ups
Rest 1 min
Tabata Front Rack Step Back Lunge (75/55)

CROSSFIT
Strength:
Push Press 5×5 (75%) + Barbell Row 4×8
Metcon:
Tabata = 8x :20 work/:10 rest
For Total Reps: (14:00)
Tabata S2OH (75/55)
Rest 1 min
Tabata Pull-Ups
Rest 1 min
Tabata Front Rack Step Back Lunge (75/55)

1.21.20 – Tuesday

101
Metcon:
40EMOM
Station 1: 8 Burpee Box Jump Over (24/20)
Station 2: :40 Bike
Station 3: :20 Sprint Row
Station 4: 20 Unbroken Wall Balls (20/14)
Station 5: :40 Sit-ups

CROSSFIT
Metcon:
40EMOM
Station 1: 8 Burpee Box Jump Over (24/20)
Station 2: :40 Bike
Station 3: :20 Sprint Row
Station 4: 20 Unbroken Wall Balls (20/14)
Station 5: :40 Sit-ups

1.20.20 – Monday

101

STRENGTH
Back Squat
% of 3RM
5@65%
5@75%
Max reps @85%
**People generally get 10-15 reps on their max reps**
METCON: (14:00)
4 Rounds
10 Power Cleans (155/105)
10 Toes to Bar

CROSSFIT

STRENGTH

Back Squat
% of 3RM
5@65%
5@75%
Max reps @85%
**People generally get 10-15 reps on their max reps**
METCON: (14:00)
4 Rounds
10 Power Cleans (155/105)
10 Toes to Bar

1.18.20 – Saturday

CROSSFIT/ALL LEVELS – 9am

25 AMRAP
20/16 Cal Row or Bike
20 Burpees
20 Box Jumps (24/20)
20 Sit-ups
20 Russian KBS
**if too many people then start some on box jumps

CROSSFIT/ 10am

Partner WOD
Station 1
3AMRAP
3 Deadlifts (135/95)(95/65)
3 Hang Power Cleans
3 S2OH
Station 2
3AMRAP
10 Wall Balls (20/14)
10 TTB
Station 3
3AMRAP
10 Burpees
10 Box Jumps (24/20)
*Partners will alternate completing the 3min stations until they both have completed all three twice. P1 does Station 1 while P2 rests then P2 does Station 2 while P1 rests

1.17.20 – Friday

CROSSFIT

STRENGTH
Every :90 for 8 Sets
Power Snatch + Hang Squat Snatch (building)

METCON
“Open 11.1”
10AMRAP
30 DU’s
15 Power Snatch (75/55)

ENDURANCE
20 Rounds
:30 Row/:30 Rest

1.16.20 – Thursday

CROSSFIT
Rest/Open Gym

SKILLS CLASS

SKILL
Rowing Technique

METCON
4 Rounds
500m Row
30 Sit Ups
20 OH Plate Lunges (45/25)
10 Burpees

1.15.20 – Wednesday

101
STRENGTH:
PushPress Technique then..
Push Press 5×5 (70%)
+
1-Arm DB Row 4×10
METCON:
15AMRAP
20 Box Jumps (24/20)
20 DB Step Ups (50/35)(24/20)
20 TTB

CROSSFIT
STRENGTH:
Push Press 5×5 (70%)
+
1-Arm DB Row 4×10
METCON:
15AMRAP
20 Box Jumps (24/20)
20 DB Step Ups (50/35)(24/20)
20 TTB

1.14.20 – Tuesday

101

Skill/Strength
9EMOM
Station 1: :40 Strict Weighted Pull-up
Station 2: :40 V-Ups
Station 3: :40 HS Hold

Metcon: (19:00)
5AMRAP
12/10 Cal Bike
5 Ring Muscle-Ups
5AMRAP
20 Sit-Ups
12 Alt DB Snatch #50/35
5AMRAP
12/10 Cal Row
20 HR Push-Ups
*Rest 2 minutes between each AMRAP

CROSSFIT

Skill/Strength
9EMOM
Station 1: :40 Strict Weighted Pull-up
Station 2: :40 V-Ups
Station 3: :40 HS Hold

Metcon: (19:00)
5AMRAP
12/10 Cal Bike
5 Ring Muscle-Ups
5AMRAP
20 Sit-Ups
12 Alt DB Snatch #50/35
5AMRAP
12/10 Cal Row
20 HR Push-Ups
*Rest 2 minutes between each AMRAP

1.13.20 – Monday

101

Strength: (20:00)
Back Squat Technique then..
Build to a heavy 3RM

Metcon:(14:00)
Tabata (8x :20 Work/ :10 Rest)
For Total Reps:
Tabata Wall Balls (20/14)
Rest 1 Min
Tabata Burpee to Plate (25)
Rest 1 min
Tabata KBS (55/35)

CROSSFIT

Strength: (20:00)
Back Squat 3RM

Metcon: (14:00)
Tabata (8x :20 Work/ :10 Rest)
For Total Reps:
Tabata Wall Balls (20/14)
Rest 1 Min
Tabata Burpee to Plate (25)
Rest 1 min
Tabata KBS (55/35)

1.11.20 – Saturday

8am

Open Gym

9am/ CROSSFIT/ALL LEVELS

10 Rounds
:90 Work/:90 Rest
10 KB Swings (55/35)
10 Sit-Ups
Max Cal Row

10am/ CROSSFIT
Partner WOD
AMRAP 30
60 Cal Row
50 TTB
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring MU’s
*Partners alternate work/rest at will
**Scale= 20 Ring MU>20 C2B Pull-Ups>20 Pull-Ups>20 Ring Rows