Jan 22, 2018

1-23-18 WOD

Challenge:
3-4 Rounds
Max Ring Support Hold
10-20 Alternating Dumbbell Shoulder Press
10-20 Bent Over Dumbbell Rows

WOD:
L2
14Min Amrap
30 TTB
30 Front Squats
20 TTB
20 Front Squats
10 TTB
10 Front Squats

L1
14min AMRAP
20 Mountain Climbers
20 Flutter Kicks
10 Sit Ups

8 Gobblet or Front Squats

Jan 21, 2018

1-22-18 WOD

Challenge:
EMOM10
1 Power Clean + 2 Power Jerks
Building each set


WOD:
5 Rounds, every 4min,
30 Air Squats
20/15 Calorie Row
7 Clean and Power Jerks (95/65) (RX open competitors use 125/85)
*rest with remaining time, scale back reps as needed to complete in 4min


L1
15 Min Amrap
250m Row
20 Air Squats
7 Clean and Jerks

Jan 20, 2018

SAT WOD

Crossfit.com wod from 1-15-18

For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups
Men: 75 lb.
Women: 55 lb.

Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 assisted muscle-ups
Men: 75 lb.
Women: 55 lb.
Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row
25 thrusters
10 jumping dips
10 ring rows
Men: 45 lb.

Women: 35 lb.

Jan 18, 2018

1-19-18 WOD

Challenge:
N/A
Open 12.2
10min AMRAP of

Men:
  • 75 pound (34 kg) Snatch, 30 reps
  • 135 pound (61 kg) Snatch, 30 reps
  • 165 pound (75 kg) Snatch, 30 reps
  • 210 pound (95) Snatch, as many reps as possible
Women:
  • 45 pound (20 kg) Snatch, 30 reps
  • 75 pound (34 kg) Snatch, 30 reps
  • 100 pound 45) Snatch, 30 reps
  • 120 pound (54 kg) Snatch, as many reps as possible

*Squat snatch, power snatch and muscle snatch are all acceptable!

Jan 17, 2018

1-18-18 WOD

Challenge:
Post WOD
Smash quads and biceps, stretch Hammies and pecs.

L2
13 min AMRAP
15 Strict HSPU’s
20 Pull ups
200m run
*scale reps on HSPU’s and Pull ups so that the first 2 rounds will be unbroken!

L1
13 min AMRAP
15 seated DB press
20 ring rows

200m run