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TODAY'S WORKOUT

01.31.2017

1/31/2017

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WARMUP
30/20/10 Overhead Sit-up (pvc)
15-10-5 Cal Row
Then
10 SQ
10 FSQ
10 Press
10 PP
10 MB CLEAN


LIFT
1-8 EMOM 1 PCL + 2 fsq + 3 PP
2-3x15 double DB swing 
3a-DB laterals 12-15-20
3b-overhead Banded tri xtnsion 12-15-20

WOD
21-15-9
DEADLIFT @ 1.5 bw
Burpees over barbell
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01.30.2017

1/30/2017

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WARMUP
2:00 Light RKB Swings
10 Squat
10 Deadlift
10 Press
10 Front Squat
10 Push Press
2:00 Banded Pigeon
2:00 Roll-out
​

LIFT
1A-BSQ: 10-10-3-3-3-3-3
1B-3x10 DB Single Leg Deadlift
1C-3x10 DB Box Step-up
2A-4x100' Handstand Walk
2B-4x5 Chinup; :15 sec hold on last rep


WOD
FOR TIME
50 Thrusters @ 45/35
50 Double Unders
40 Thrusters
40 Double Unders
30 Thrusters
30 Double Unders
20 Thrusters
20 Double Unders
10 Thrusters
10 Double Unders


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01.28.2017

1/28/2017

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WARMUP
6 AMRAP WITH PARTNER
6 SIT UPS/PLANK
6 PUSH UPS/SQUAT HOLD 

LIFT 
12 EMOM 
ODD 3 HANG SNATCH (INCREASING EACH)
EVEN 10 BOX JUMPS (30/24)

WOD
WITH A PARTNER
50-40-30-20-10
MED BALL CLEAN
BURPEE
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01.27.2017

1/26/2017

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Picture
WARMUP
1-2:00 Row (nice and easy; 30 cal)
2-2-3 Minutes Foam Roll Out (upper and lower body)
3-2x25' Bear Crawl + 25' Inchworm Pushup
4-1:00 Banded Hip, Deadlift
5-1x5 of each; Deadlift, Bentover Row, Hang Muscle Clean, Front Squat, Press, Back Squat, Good Morning
6-Prime the pumps:  2x - 5 Cal Row, 4 WB, 3 TTB, 2 PCL, 1 MU


WOD
2014 CrossFit Games Open Wod 14.4


As many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (20 lb. / 14 lb.)
30 cleans (135 lb. / 95 lb.)
20 muscle-ups


​

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01.26.17

1/25/2017

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WARMUP
6X5 DIPS + 50’ SLED PUSH
THEN
10 SQUAT
10 FRONT SQUAT
10 DEADLIFT
10 FRONT RACK LUNGE
10 SDHP
*ALL SLOW AND POSITIONS

LIFT
1-4x6/12 @65% of FSQ  
2a-5x:30 ME Row for calories
2b-5x8 Wide-grip Pullups
3b-5x15 Plyo Pushups @ 45# plates

WOD
16 EMOM
Odd Minutes:4 Thrusters @ BW
Even Minutes:20 Jumping Lunge
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01.25.17

1/25/2017

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WARMUP
:30 High Knees
:30 Butt-Kickers
50' bearcrawl forward
50' bearcrawl backwards
10 squat
10 front squat
10 ohs
10 deadlift
10 mb clean
10 mb squat

LIFT
1-Deadlift; 5@55, 5@65, 5@75, ME@85
2-4x1 3 Position Snatch
3-3x10 Hollow Rock + 10 V-up + 10 Knee Tuck + :10 sec Hollow Hold

WOD
21-18-15-12-9-6-3
Wall Ball @ 20/14
Pushups

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01.24.17

1/23/2017

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WARMUP
1:00 Pigeon
1:00 Banded Lunge
1:00 Banded Deadlift
10 Deadlift
10 Medball Clean
10 Press
10 Push Press
10 Push Jerk
*10 pvc narrow-grip pass-through between each exercise

LIFT
1-5x1 Press + 2 Push Press + 3 Jerk
2-4x1 3 POS Clean (hip/knee/floor)
3a-3x;30 L-Sit
3b-3x:60 Ring FLR

WOD
3 RFT
10 Pullup
20 HSPU
30 RKB
40 Situps

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01.23.17

1/22/2017

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WARMUP
2:00 JUMP ROPE
10 SQUAT
10 DEADLIFT
10 PRESS
10 SDHP
10 MB CLEAN
5 ATHLETIC BURPEE

LIFT
1-BSQ-10-10-5-5-3-3-1 (the 2 sets of 10 are warmups)
2a-3x5 DB Box Jump @ 20”
2b-3x10 Pistol
2c-3x100’ Sled Push @ ahap

WOD
3 Rounds
6 Min AMRAP
5x 1 KTE + 1 Pull Up
30 Single Arm DB Push Press (15/15)
30 DB Swings
ME Double Unders remainder of amrap
Rest 3:00

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01.21.2016

1/21/2017

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WARMUP

LIFT 
1O MINUTES TO WORK UP TO 2RM HANG POWER CLEAN

10 EMOM
2 HANG POWER CLEAN @85% OF ABOVE

WOD 
15 AMRAP
WITH A PARTNER
100M ROW
8 GOBLET SQUATS
6 BURPEES
*COMPLETE 1 FULL ROUND BEFORE PARTNER GOES, KB MUST BE HELD ABOVE WAIST DURING THE ENTIRE 15 MINUTES

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01.20.2017

1/19/2017

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Friday's are for redeux's.

Picture
WARMUP
5:00 Row
then
100' slow bear crawl
10 air squat
10 deadlift
10 sdhp
10 power snatch (progressions)
10 Banded Good Morning
2x10 Banded High Hip Floss (10/10)
10 front squat
10 press
10 push press
10 jerk

then

take 5-7 reps to work up to you CJ starting weight for WOD

WOD
2015 CrossFit Games Open 15.1/15.1a

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
*immediately thereafter

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

*both are to be completed within the 15 minute time cap


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