WOD

1.2.19 – Wednesday

101/CROSSFIT

SKILL/STRENGTH
DB Hang Clean and Jerk Technique

METCON
For Time:
30 DB Hang Clean and Jerks (15 each side, 50/35)
30 Burpees over DB
20 DB Hang Clean and Jerks (10 each side)
20 Burpees over DB
10 DB Hang Clean and Jerks (5 each side)
10 Burpees over DB
*Every minute perform 5 Toes-to-Bar
*20 Minute Cap

CROSSFIT

METCON
For Time:
30 DB Hang Clean and Jerks (15 each side, 50/35)
30 Burpees over DB
20 DB Hang Clean and Jerks (10 each side)
20 Burpees over DB
10 DB Hang Clean and Jerks (5 each side)
10 Burpees over DB
*Every minute perform 5 Toes-to-Bar
*20 Minute Cap

1.1.19 – Tuesday

NEWS

CF 312 is closed today. We will resume normal class hours tomorrow.

Happy new year!

12.30.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

5 Rounds for time of:
400m Row
15 Overhead Squats (95/65)
-Rest 5 Mins-
10 Rounds for time of:
8 Burpees
2 Ring Muscle-ups
-Rest 5 mins-
For time:
30 Clean & Jerks (135/95)

12.29.18 – Saturday

8 a.m. – STRENGTH

A. Deadlift 2×5 @97% of new 5RM
B1. 6 Bent Over Row; rest 60sec B2. 10 Pull-Ups; rest 90sec, x3
C1. 10 Chest Supported Row; rest 60sec C2. 10 Supine/Ring Row; rest 60sec, C3. 10 Shrugs; rest 90sec x3
D. Reverse Hyper 3×8

9 a.m. – 101/CROSSFIT

In Teams of 2, For Max reps…
3 Rounds, 90s per station:
Back Squat (115/75)
Box Jump Over (24/20)
Deadlift (115/75)
Synchro Burpee over Bar
StO (115/75)
Rest

10 a.m. – CROSSFIT

In Teams of 2, For Time:
40 cal Row
20 Synchro Bar Facing Burpees
10 Clean and Jerks (185/125)
32 cal Row
16 Sychro Bar Facing Burpees
8 Clean and Jerks (205/145)
24 cal Row
12 Synchro Bar Facing Burpees
6 Clean and Jerks (225/155)

*Teams split row and C&J reps

12.28.18 – Friday

CROSSFIT

STRENGTH/SKILL
3 rounds:
15 Power Snatch (light) + 15/12 cal AB
Rest 4-5min

METCON
24-18-12-6
Wall Ball (20/14)
Pull-ups
*after each round complete 50 double unders
*end on 6 pull-ups

12.27.18 – Thursday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

Rowing Technique

METCON
“Jackie”
For Time
1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

STRENGTH

Day Two of Week Three (of Four)

A. Bench Press 3×5 @97% of new 5RM
B. Close Grip Bench Press 3×5, 66%
C1. 10 Flat DB Press; rest 60sec C2. 10 Flat DB Fly; rest 90sec, x3
D1. 10 Ring Dips; rest 60sec D2. 10 Skull Crushers; rest 60sec, D3. 10 Spoto Press; rest 90sec x3