Monday, January 22, 2018

***Yoga – 10 AM***

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Basics – 6:30 PM***

Strength
-12:00 Clock-
Build to a heavy load:
1 Power Snatch + 1 Hang Squat Snatch

Conditioning
-For Time-
30 Toes to Bar

9-7-5
Power Snatches (115/80) (Rx+ 155/105)
Burpees

20 Toes to Bar

7-5-3
Power Snatches
Burpees

10 Toes to Bar

5-3-1
Power Snatches
Burpees

Extra Credit
-3 Rounds for Time-
50/35 Cal Row
*Rest 2:00 between sets

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-up Bar

Saturday, January 20, 2018

8 and 10 AM
Open Gym

9 AM
Partner WOD

-10 Rounds for Time-
10 Back Squats (135/95) (Rx+ 185/125)
15 Box-Overs (24/20)
5/4/3 Rope Climbs
50 Double Unders

*While partner 1 is accumulating reps, partner 2 will Run 400m. When partner 2 gets back from the run, they will pick up where partner 1 left off and then partner 1 will run. Continue this until all 10 rounds are completed.

**Scale Rope Climbs with Rope-ups x 2 or Ring Rows x 4.
**Scale Double Unders with Power Jump Singles or Double Taps.

Friday, January 19, 2018

***Cardio Load – 3:30 PM***

***Yoga – 7:30 PM***

Strength
-12:00 Clock-
Power Clean
Build to a heavy set of 3
*You may Tap & Go or do three quick singles.

Conditioning
-6 Rounds for Time-
5 Power Cleans (185/125) (Rx+ 225/155)
12/8 Ring Dips (Rx+ Strict)

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-up Bar

Thursday, January 18, 2018

***Basics – 6:30 PM***

Conditioning
-30:00 Clock-
(:40 On, :20 Off)
Cal Bike
Toes to Rings
Air Squats
Cal Row
Jump Switch Lunges

*Start wherever you’d like, but move through the list as it is written.
*Rotate movements each minute.
*Score is Total Reps. 1 Calorie = 1 Rep.

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-up Bar

Wednesday, January 17, 2018

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Yoga – 7:30 PM***

Strength
Bench Press
3 x 8 – Across

-or-

Strict Press
4 x 6 @ 70% – Rest 1:00

Conditioning
-For Time-
25-20-15-10-5
Push Press (115/80) (Rx+ 155/105)
10-10-10-10-10
30′ Shuttle Farmer’s Carry (55/35) (Rx+ 70/55)

*Carry one DB or KB in each hand on the Farmer’s Carry.

Mobility/Recovery
-RomWOD, Band Stretches, Passive Hang from Pull-up Bar

Tuesday, January 16, 2018

***Basics – 6:30 PM***

Strength
Romanian Deadlift
5 x 5 – Across

-or-

Deadlift
4 x 6 @ 70% – Rest 1:00

Conditioning
-3 Rounds for Time-
100 Double Unders
7/5 Ring Muscle-ups
15 Deadlifts (225/155) (Rx+ 275/185)

*Scale Double Unders with Power Jump Singles or Double Taps.
*Scale Ring Muscle-ups with Bar Muscle-ups or 10/7 Strict Pull-ups + 10/7 Ring Dips.

Extra Credit
-5 Rounds-
Max V-ups in :30, Rest :30

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-up Bar

Monday, January 15, 2018

***Yoga – 10 AM***

***Cardio Load – 3:30 PM***

***Basics – 6:30 PM***

Strength
Thruster
6 x 2 – Climbing

-or-

Back Squat
4 x 6 @ 70% – Rest 1:00

Conditioning
-15:00 EMOM-
1: 12 Thrusters (95/65) (Rx+ 135/95)
2: 12 Bar-Facing Burpees (Rx+ 15)
3: 18 Box Jumps (24/20) (Rx+ 21)

*If the clock catches you, perform an AMRAP with the remaining time.

Extra Credit
-For Time-
21-18-15-12-9
Strict HSPU
*Rest :30 after each set

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-up Bar

Friday, January 12, 2018

***Cardio Load – 3:30 PM***

***Yoga – 7:30 PM***

Strength
Power Snatch
*Build to a heavy tap & go triple
*Build to a heavy tap & go double
*Build to a heavy single

Conditioning
Hero WOD

“Randy”
-For Time-
75 Power Snatches (75/55 lbs)

randy

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-Up Bar

Thursday, January 11, 2018

***Basics – 6:30 PM***

Conditioning
-30:00 AMRAP-
5/3 Rope Climbs
50’ HS Walk
15/10 Cal Bike (Rx+ 20/15)
3/2 Rope Climbs
30’ HS Walk
15/10 Cal Row (Rx+ 20/15)
1/1 Rope Climb
10’ HS Walk
20 Single Arm KB Hang Cleans (55/35) (Rx+ 70/55)

*Scale Rope Climbs with Rope-ups x 2 or Ring Rows x 4.
*Scale HS Walks with Bear Crawls x 2.

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-Up Bar