WoD for January 18th, 2019

Group: 3 in 3
Push-up
Sit-Up
Squat

WoD: “Tabata Something Else!”
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Air Squat

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the LEAST number of reps performed in any of the eight intervals. Unit for the row is “calories”.

MOB: Roll Quads / Lats, Lax Pecs

WoD for January 16th, 2019

Mobility
Wrists and Shoulders

Group Warm-up
Warm up lifts

Daily WoD
4 RFT: THE MINI-SEVEN
7 HSPU
7 Thrusters (135/95) a) 115/80 b) 95/65
7 KBS (2/1.5pd) a) 1.5/1,0 b) 1.0/.75
7 C2B a) 7 Pull-ups b) Ring Rows

Comp) 5 RFT

Mobility
Roll Quads / Posterior / Lats
Lax Shoulders

WoD for January 15th, 2019

Group Warm-up
3 NFT:
10cal Ski Erg
20 Abmat Sit-ups
10 in-place lunges

Strength
25′ OH BAR LUNGE
Using either a bar or axle, complete a 25′ OH Bar lunge. Highest load completed is your score.

Daily WoD
AMRAP 12: RUN/T2B/JLUNGES/FLUTTER KICK
200m Run
10 T2B a/b) High knees
14 Jumping Lunges (L+R=2)
50 Flutter Kick (L+R=2)

Mobility
Roll Posterior
Lax Glutes

WoD for January 14th, 2019

Group Warm-up
Bergener Clean

Strength
2RM POWER CLEAN
15′ to find your 2RM Power Clean

Daily WoD
AMRAP 14: DUS / CLEANS / AIR SQUATS
30 DUS / 90 Singles
7 Power Cleans 135/95 a) 115/80 b) 95/65 Comp) 165/115
20 Air Squats

Mobility
Roll Posterior / Quads
Mash Achilles

Team WoD for January 12th, 2019

Group Warm-up
Coach’s choice

Daily WoD
TEAM CHIPPER
In teams of 2 or 3, one working at a time. Complete the following in order:

80 Mountain Climbers (L+R=1)
70 Lunges (L+R=1)
60/50cal AAB
50 KBS (1.5/1.0) a) 1/.75 b) .75/.5
40/36cal Ski Erg
30 Deck Squats
20 Push Press (115/80) a) 95/65 b) 75/55

Mobility
Roll it all

WoD for January 11th, 2019

Group Warm-up
Deep Dislocates / Review OHS
Strength
5RM OHS
15’ to Find a 5RM OHS

Daily WoD
AMRAP 16: ROW / OHS / C2B
1000/950m Row (once) THEN,
3 OHS (95/65) a) 75/55 b) 65/45
3 C2B a) 3 Pull-ups b) 3 Ring Rows
6 OHS (95/65) a) 75/55 b) 65/45
6 C2B a) 3 Pull-ups b) 3 Ring Rows
9 OHS (95/65) a) 75/55 b) 65/45
9 C2B a) 3 Pull-ups b) 3 Ring Rows
9 OHS (95/65) a) 75/55 b) 65/45
9 C2B a) 3 Pull-ups b) 3 Ring Rows
….

Continue in an upward ladder by 3s until time expires.

Score = Total reps completed after the row
Mobility
Roll Quads / Posterior Chain / Lats

WoD for January 10th, 2019

Group Warm-up
2 x 20 Wall Balls Unbroken. Rest as needed between sets.

Strength
3 X 5 BENCH PRESS @70-75% OF 1RM
15′ to complete 3 sets of 5 reps of Bench Press at 70-75% of 1RM

Daily WoD
For Time: PUSH UPS / SIT-UPS / ROPE CLIMBS
15 HR Push-ups
15 Sit-ups
1 Rope Climb
15 HR Push-ups
15 Sit-ups
2 Rope Climbs
15 HR Push-ups
15 Sit-ups
3 Rope Climbs
15 HR Push-ups
15 Sit-ups
4 Rope Climbs
15 HR Push-ups
15 Sit-ups
5 Rope Climbs

Mobility
Roll Lats
Lax pecs

WoD for January 9th, 2018

Group: 3 in 3
Air Squats
Inch worms
Jumping Jacks

Strength: 15’ to complete:
1 x 5 1¼ Front Squats @ 60% of 1RM Front Squat
1 x 5 1¼ Front Squats @ 65%
1 x 3 1¼ Front Squats @ 70%
1 x 2 1¼ Front Squats @ 75%

WoD: 13’ AMRAP

20 DU a/b) 60 Singles
10 Goblet squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5
10 Box Over Burpees

Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Quads, Posterior / Mash Achilles

WoD for January 8th, 2019

Group: Bergener Power Snatch

Strength: 15′ to establish a 3 Position Snatch (anyway) High Pockets, Hang, and Touch-n-Go for Load

WoD: 15.1: Complete as many rounds and reps as possible in 9 minutes of:

15 T2B a/b) High Knees c) Abmat Situps
10 deadlifts (115 / 75 lb.) a) 85/55 b) 55/35
5 snatches (115 / 75 lb.) a) 85/55 b) 55/35

Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.

MOB: Roll Posterior