WOD

6 February 2020

Skill/Strength:
9EMOM
Station 1: :40 MB Twists
Station 2: :40 Walking Lunges
Station 3: :40 Strict Pull-Ups

Metcon:
Partner WOD
25AMRAP
15 Russian KB Swings (70/53)
10 Burpee to Plate (25)
15 Wall Balls (20/14)
**Partners alternate work/rest after completing each movement.
Ex P1 15 KBS, P2 10 Burpee, P1 15 WB, P2 15 KBS…..

Wednesday 5 Feb 2020

Strength:
Push Press
5@70%
5@75%
3@80%
3×2@85% (reset each rep)

Metcon:
12AMRAP
9 TTB
12 S2OH (115/75)
15 Box Jumps (24/20)

2.2.20 – Sunday

Open Gym 9a-12pm

ENDURANCE

Metcon:
25AMRAP
500m Row
40 Box Step Ups (24/20)
30 MB Twists (20/14)
20 KBS (55/35)
10 Burpees

**(Rx+) add 5 Bar Muscle Ups to end of round

2.1.20 – Saturday

OPEN GYM-8am

CROSSFIT/ALL LEVELS – 9am

Metcon: (36:00)

*Partner WOD*
Station 1:
3AMRAP
5 Thrusters (95/65)
10 Deadlifts (95/65)
Station 2:
3AMRAP
10 Alternating DB Snatch (50/35)
20 DB Lunges (1x 50/35)
Station 3:
3AMRAP
5 TTB
10 Air Squats
*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
then P1 does Station 3
then P2 does Station 1…..

CROSSFIT – 10am

Metcon: (36:00)

**Partner WOD**
Station 1:
3AMRAP
5 Thrusters (135/95)
10 Deadlifts (135/95)

Station 2:
3AMRAP
10 Alternating DB Snatch (50/35)
20 DB Lunges (1x 50/35)

Station 3:
3AMRAP
5 TTB
10 Air Squats

*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
then P1 does Station 3
then P2 does Station 1…..

1.31.20 – Friday

CROSSFIT

Strength:
Every :90 for 6 Sets
Squat Clean + Push Jerk + Split Jerk (building)

Metcon: (15:00)
3 Rounds
5 Ring Muscle-ups
10 Burpee Bar Hops
20 Front Rack Step Back Lunge (95/65)

1.30.20 – Thursday

CROSSFIT
Rest/Open Gym

SKILLS CLASS

Skill:
9EMOM
Minute 1: :40 Row
Minute 2: :40 HS Hold
Minute 3: :40 V-Ups

Metcon:
4 Rounds
30 DU’s
30 Cal Row
30 Sit-Ups

1.29.20 – Wesnesday

CROSSFIT

Strength:

Push Press
5@70%
5@75%
3×3@80% (reset each rep)
+
1-Arm DB Row 4×8
*superset

Metcon: (15:00)
10 Rounds
4 Burpees
6 KBS (70/55)
8 Wall Balls (24/20)

Tuesday 28 Jan 2020

Metcon: (45:00)

**Barbara**
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit-Ups
50 Squats
*Rest 3 minutes between each round.

1.27.20 Monday

Strength:
Back Squat
% of 3RM
5@70%
5@80%
Max Reps @90%

Metcon: (12:00)
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)

1.25.20 – Saturday

8am/ Open Gym

CROSSFIT/ALL LEVELS – 9am

Partner WOD
5 Rounds (25:00)
:30 Work/:30 Rest
Min 1: Row or Bike
Min 2: V-Ups
Min 3: KBS (55/35)
Min 4: Pull-Ups
Min 5: Wall Balls (20/14)
Score = Total Reps
Partners alternate work/rest every :30

CROSSFIT – 10AM

Partner WOD
25AMRAP
6 Squat Clean Thrusters (135/95)
8 Ring Pull-Ups
10 Wall Balls (20/14)
*Partners will alternate after completing a full round