3 Rounds (Rest 30-60 sec between sets) 8 x Ball Chest Throws 5 x Thrusters
3 Rounds (Rest 30-60 sec between sets) 8 x Slam Balls: 8 reps 5 x Double Dumbbell Snatches
WOD
Workout Format
Game Day!
Strength
Thursday, January 16th, 2020
Strength
TRX Rows or Ring Pullups 4 x 12 (20-30 second rest) KB Farmers Carry 4 x 4 lengths (30 - 60 second rest)
WOD
Workout Format
20 - 15 - 10 - 5 DB Snatches Slam Balls Single Leg Deadlifts Bent Over Rows
Strength
Wednesday, January 15th, 2020
Strength
Back Squats 3 x 5 @ 75-80% (1-2 min rest) 3 rounds (Rest 30-60 sec between sets) 30 seconds x Plank 30 seconds x Left Side Plank 30 seconds x Right Side Plank (30-60 seconds rest)
WOD
Workout Format
3 Rounds of 6 Minutes 10 KBS 20 Walking Lunges 30 DU (50 Penguins) AMRAP - burpees for the remainder of the 6 minutes (this is your score) * 1 minute rest between rounds *
Strength
Tuesday, January 14th, 2020
Strength
Deadlift 3 x 5 - 75-80% 1RM (1 - 2 minute rest) Pistol Squats 3 x 8 - for quality (30 - 60 second rest)
WOD
Workout Format
4 Rounds for time 20 x BOSU Situps 15 x Box Jumps 10 x TTB 5 ES x DB Clean and Jerk (50/35)
Strength
Monday, January 13th, 2020
Strength
Barbell Overhead Press 20 minutes to build to a 1 rep max (2 minute rest)
WOD
Workout Format
10 Rounds for time 10 Wall Balls (20/14) 10 Pushups Cashout: 75 Sit Ups
Strength
Friday, January 10th, 2020
Strength
6 Rounds (for quality) 30 seconds x Turkish Situps 30 seconds x Handstand Shoulder Taps 6 seconds x Rest
WOD
Workout Format
GAME DAY!
Strength
Thursday, January 9th, 2020
Strength
Deadlifts 3 x 8 - 60-65% 1RM (20-30 second rest) Glute Thrusts 4 x 8 - hold 3-4 second at top (30-60 second rest)
WOD
Workout Format
For time (in order) 60 Wall balls 50 KBS 40 Med Ball Cleans 30 Box Jumps Overs 20 TTB 10 Burpees * Finish with * 30 Russian Twists 30 med ball Situps
Strength
Wednesday, January 8th, 2020
Strength
Overhead Dumbbell Press 3 x 8 (1-2 minute rest) Superset 3 x 10 ES Palloff Press 3 x 20-30 second Hollow Hold (30-60 second rest)
WOD
Workout Format
4 Rounds for time 10 DB Snatch (left) 10 DB Snatch (right) 20 DB Front Rack Lunge 30 V Snaps 400m row/bike
Strength
Tuesday, January 7th, 2020
Strength
Pullups or Negative Pullups 4 x 8 (1-2 minute rest) Single Arm Kettlebell Overhead Carry 4 x 4 lengths (switch hands each length) (30 - 60 second rest)
WOD
Workout Format
BUY IN: 20 wall flips or walk up downs 15 - 9 - 6 - 3 Slam Balls HSPU Cal row/bike * 2 lengths of farmer carries at the end of each round * CASH OUT: Accumulate 2 minute plank
Strength
Monday, January 6th, 2020
Strength
Barbell Back Squats 20 minutes to build to a 1 rep max (2 minute rest)
WOD
Workout Format
Annie 50 - 40 - 30 - 20 - 10 Double Unders Situps
Strength
Friday, January 3rd, 2020
Strength
Strength here.
WOD
Workout Format
GAME DAY
Strength
Thursday, January 2nd, 2020
Strength
4 Rounds 8 ES x Single Leg Lift and Chop 4 lengths x Farmer Carry (both arms) 10 x Turkish Situps
WOD
Workout Format
Ladder, for Time (10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1) Slam Ball Wall Touches Slam Ball Situps Push Up on Slam Ball Ground to OH Slam Ball
General
Wednesday, January 1st, 2020
WOD
Workout Format
Start your year off with a short but intense workout; try the CrossFit Open 12.1. AMRAP 7 Burpees