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

Jan 16, 2018

1-17-18 WOD

Challenge:
Plank hold for time

L1/L2
Team of two
4k row
400 sit ups
Both partners can work at the same time. Partners can switch whenever they like. Workout is complete all the sit ups are complete and all 4k meters on the row are complete.

Jan 15, 2018

1-16-18 WOD

Challenge:
N/A

L2
10 rounds for time
5 burpee’s
10 wall balls 20/14lbs to 10ft
* Rest five min
Max ring dips
*Rest 2 min
Max ring dips
*Rest 1 min
Max ring dips

L1
10 min AMRAP
5 burpees
10 goblet squats
*Rest 5 min
Max push ups/ Knee push ups (pic one or the other)
*Rest 2 min

Max push ups/ knee push ups

Jan 14, 2018

1-15-18 WOD

Challenge:
Standing long jump for distance
*Starting with both feet planted jump as far as possible landing on both feet. Falling is a scratch!
Warm up with a few practice jumps.

L2
20min AMRAP
100 Du’s
20 Kb swings 53/35
15 burpee box jumps
10 push ups
*If Du’s take longer then 2 min to complete each round, scale reps as needed by ten rep increments.

L1
20 min AMRAP
100 single unders
20 Kb swings
15 burpees
10 knee push ups

*If single unders take longer then 2 min to complete each round, scale reps as needed by ten rep increments.

Jan 13, 2018

SAT WOD

Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

*30 min time cap

Jan 11, 2018

1-12-18 WOD

Challenge
Take 10 to 15min
Work up to a feel good heavy 2 rep strict press

L2/L1
5 rounds for time
10 Hang clean
8 Front squat
6 Push press
M-115 W-75
*L1-scale load as needed

*20 min time cap

Jan 10, 2018

1-11-18 WOD

Challenge
Post WOD
100 dead bugs for quality

L2/L1 scale as needed
Open 17.1
For Time
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs

*Time Cap: 20 minutes

Jan 9, 2018

Jan 8, 2018

1-9-18 WOD

Challenge
Max strict T2B
If Strict toes to bar are not going to happen for you take 5 min and work on kipping up and lowering slowly for quality.


L2
3 rounds for time
30 sec Hanging L-sit (if possible place a box under your heels for a target to stay above!)
30 KB swings 53/35
30 mt climbers
30 push ups *no palm flash, chest touches to full arm lockout
*30 min time cap


L1
12 min AMRAP
20 sec L-sit
20 kb swings
20 mt climbers

20 knee push ups

Jan 7, 2018

1-8-18 WOD

Challenge
100 Du’s for time


L2
Nancy
5 rounds for time
400m run
15 OH Squats 95/65
*25 min time cap


L1
4 rounds for time
400m run
15 OH Squats (scale to goblet squats if needed)

Jan 6, 2018

SAT WOD

Crossfit.com workout from 12-30-17

Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps

30 double-unders

Jan 4, 2018

1-5-18 WOD

Challenge
N/A

L2/L1
30 min AMRAP
10 push ups
10 burpee’s
10 box jumps 24/20
10 pistols (L1-candle sticks)
30 foot HS walk (15 ft down, 15ft back)
10 turkish get ups 53/35
10 wall balls 20/14lbs to 10’

200m run

Jan 3, 2018

1-4-18 WOD

Challenge
90 sec max strict HSPU
1 min rest
60 sec max strict HSPU
1 min rest
30 max strict HSPU

L2
15 min AMRAP
10 burpee pull ups
30 sit ups

L1
15 min AMRAP
8 bupree’s
8 banded pull ups

30 sit ups

Jan 2, 2018

1-3-18 WOD

Challenge
Max Weighted plank hold 45/25lbs plate on lower back.

L2/L1
4 rounds
400m run
50 Du’s (L1-singles)

30 KB swings 53/35 (L1-scale weight)