Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”
Warm up: 3 Rounds of cindy
30 Rounds for time:
1 Power snatch
1 Muscle up
5 Wallballs
CrossFit
WOD Tuesday January 21st
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”
Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6
- Every minute on the minute for 16 minutes:
1 Power clean + 1 Clean
2. Every minute on the minute for 16 minutes:
Odds: Sled pull x 50 Ft
Evens: Plank x 30 seconds or L-sit x 20 seconds
WOD Monday January 20th
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who is headed to the Elite division at “Wodapalooza”
Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction
- Every 2 minutes for 5 sets:
Anderson front squats x 1
2. Every 2 minutes for 5 sets:
Anderson Back squats x 1
3. For time:
39 Pullups
39 Front squats 115 / 83
39 Burpees
39 Shoulder to overhead 115 / 83
Partnar WOD Saturday January 18th
In teams of 2 or 3, for time:
50 Partner ball slams
100 Box jump overs
500 Meter backwards run
100 Box jump overs
50 Partner ball slams
Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps
- Every 5 minutes for 5 sets:
5 Deadlifts
15 Calorie row
3 Deadlifts
15 Calorie row
1 Deadlift
* This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the second interval use 235, 245, 255, the third use 255, 265, 275 follow this pattern for all 5 intervals. This is alot of deadlifts so be a little conservative on your starting weights.
2. 3 Rounds for time:
6 Muscle ups
12 Thrusters @ 95 / 63
WOD Thursday January 16th
Warm up: 2 rounds 12 pushups / 12 banded curls
- Every 2 minutes for 5 sets:
Dips (rings or parallell bars) x the right number
2. For time:
60 Reverse Burpees
60 Calories on a thing
60 Overhead squats @ 45 / 35
WOD Wednesday January 15th
Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: The internet part 2). But just so you know, we are doing rope climbs tomorrow as it says below. If you are planning on wearing your Nike frees, or any other foam bottom running shoes be prepared to ruin them. Please bring long socks and shoes that have a rubber bottom, you will be thankful when your shoes and shins are in one piece at the end of the day.
Warm up: Empty barbell work.
15 Rounds for time and load:
1 Rope climb
15 Double unders
1 snatch (choose own weight) One attempt at each snatch per round.
Score is total snatch weight divided by time.
Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight lifted will be 150 lbs x 13 = 1950lbs. If the workout takes you 1030 seconds (17 minutes and 10 seconds) you divide 1950 by 1030 and get a score of 1.89.
*The higher the number the better the score.
WOD Tuesday January 14th
Warm up: 3 Rounds of 6 banded shoulder press / 6 banded rig rows
- Seated Strict press: 8 x 2 reps
2. 3 Rounds for time:
15 Toes to bar
15 Handstand pushups
WOD Monday January 13th
Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction
- Every 2 minutes for 5 sets:
Anderson front squats x 1
2. Every 2 minutes for 5 sets:
Anderson Back squats x 1
3. 10 Rounds for time:
3 Burpees
6 Kettlebell jumps 70 / 53
Partner WOD Saturday January 11th
Warm up: Group warm up
In teams of 2 or 3:
For time – Complete the following tasks in any order:
500 meters of sandbag carry
400 ft Medicine ball push: 70 / 100
300 Lateral bench jumps
200 Walking lunges holding a Medicine ball @ 20 lbs
100 reps of plate ground to overhead 45 / 25
