WoD for January 18th, 2018

Group: 3 in 3
Jumping Jacks
Air Squats
Sit-ups (into Deck Squat)

WOD: 20’ AMRAP

5 Pull-ups a) Light Band b) Heavier Bands c) Ring rows
10 Wall Balls (10/9) (20/14) a) 14/12 b) 12/10
15 DUs (45 Singles)

MOB: Roll Quads and Lats / Mash Achilles

Benchmark WoD for January 16th, 2018

Group: Set up stations as necessary. Back Squats start at 15 minutes past the start of class.

Strength: “CrossFit Total”

15’ To Find 1RM Back Squat
10’ To Find 1RM Strict Shoulder Press
15’ To Find 1RM Deadlift

Score = Total of All 3 Lifts

MOB: Roll Posterior Chain / Quads / Lax Shoulders

Coach’s Tip: Don’t spend great amounts of time at lower weighted lifts with lots of extra reps. Do some reps and then add more weight. When you get to 70% of your current 1RM, starting doing single reps. Try to get to your previous 1RM with 2 minutes to spare in the session.

WoD for January 15th, 2018

Group Warm-up
“Bring Sally Up” Air Squats

Strength
10′ TO FIND 1RM TURKISH GET UP
Score = heaviest TGU with both arms!

Daily WoD
20′ EMOM OF CARDIO HECK
Min 1: 15/12 cal row
Min 2: 15/12 cal assault bike
Min 3: 100m run
Min 4: 35 double unders a/b) 105 Singles

Score = # of successful minutes completed

Mobility
Roll Posterior and Quads
Mash Achilles

Team WoD for January 13th, 2018

Group Warm-up
Frog hop, bear crawl, crab walk, duck walk, leap frog, inch worms and piggy backs down and back

Daily WoD
150 KBS / BOX JUMP / WBS
For time, in teams of 3*:

150 kb swings (1.5/1.0) a) 1.0/.75 b) .75/.5
150 box jumps 24/20 inch a/b) Step ups
150 wall balls 20/14lb a) 14/12 b) 12/10

*shared reps

Mobility
Roll it all

WoD for January 12th, 2018

Technique
Bergener Cleans

Mobility
Wrists and Shoulders

Strength
E2MOM: 1 Power Clean + 1 Squat Clean (Power Clean + Front Squat OK)

These do NOT have to be touch and go. OK to drop and reset. Just get both lifts done by the end of the 2 minutes.

Increase load every round.
Scored is top load

Daily WoD

50 Double Unders a) 150 Singles b) 50 Singles
— then —

3 rounds of:
10 pull ups a) Aided b) Ring Rows Comp) 20
20 kb goblet squats a) 1.5/1.0pd b) 1.0/.75 pd Comp) 2/1.5 pd

— then, buy out:
50 Double Unders a) 150 Singles b) 50 Singles

Mobility
Roll Quads / Posterior Chain / Lats
Mash Achilles

WoD for January 11th, 2018

Group Warm-up
3 NFT:
Row 250m
14 Jump Lunges (L+R=2)
12 Sit Ups

Strength
10′ EMOM:
Even: 5/3 ring dips* a/b) banded or box
Odd: 7 medball abmatt situps 20/14lb a/b) less

*ring dip reps increase by 1 each round until failure, then maintain that number

Daily WoD
21-15-9 reps:

cals Assault Bike
T2B a/b) High Knees

Mobility
Roll Quads
Mash Triceps/Chest

WoD for January 10th, 2018

Warm-up:
3 NFT:
3 inch worms
6 russian kb swings
9 air squats
12 mountain climbers

Strength
15′ TO COMPLETE 3X3 PAUSE FRONT SQUATS
3×3 pause squats (3 secs at bottom) @ 70% of 1RM

*No more then 2 mins rest between sets

Daily WoD
15′ AMRAP ROW / THRUSTER / HIGH BOX OVER
1km row Buyin THEN

3-6-9-12-15-18 etc

Thrusters 95/65lb  a) 75/55  b)  55/35
Box Jump overs 30/24 inch

Score = total number of reps after the row

Mobility
Roll Quads and Posterior

WoD for January 9th, 2017

Group Warm-up
3 in 3
Jumping Jacks
In place lunges
Inch worms (without the push up)

Daily WoD
18′ AMRAP COLLEGE FOOTBALL PLAYOFFS CHIPPER

54 DUs a) 162 Singles
48 Sit-ups Comp) 16 GHDs
24 burpees (you must yell “Roll Tide” at the top of every burpee, for the rep to count)
6 Deadlifts (275/185) a) 225/155 b) 185/130
26 Air Squats
23 In-place lunges (L+R = 2)

Mobility
Roll it all

WoD for January 8th, 2017

Group Warm-up
5min AMRAP @ 75%

10 Cal Assault Bike
10m Lateral Band Walk/side
Accumulate 15sec Top of Ring Dip Hold (use a hollow position)
Accumulate 15sec Bottom of Ring Dip Hold (use a hollow position)

Technique
Kipping / Proper Ring Rows

Daily WoD
11′ AMRAP
21-15-9

HSPU a) 1 Abmat ROM b) Strict Press (from rack)
C2B pull ups a) Pull-ups b) Aided Pull-ups or Ring Rows

Mobility
Roll Lats
Lax Shoulders