Wednesday, January 10, 2018

***Cardio Load – 3:30 PM***

***Yoga – 7:30 PM***

Strength
-15:00 Clock-
-Establish a 1 Rep Max-

Back Squat

-or-

Front Squat

Conditioning
-3 Rounds for Time-
50 Wall Balls (20/14)
25/20 Push-ups
50 Double Unders

*Scale Double Unders with Power Jump Singles or Double Taps.

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

Tuesday, January 9, 2018

***Basics – 6:30 PM***

Strength
-15:00 Clock-
-Establish a 1 Rep Max-

Deadlift

Conditioning
-12:00 AMRAP-
5-10-15-20-25-etc
Deadlifts (185/125) (Rx+ 225/155)
*12 50’ Shuttles after each round

Extra Credit
-For Time-
75 ABMAT Sit-ups
-accumulate 2:00 in a plank-
50 ABMAT Sit-ups
-accumulate 1:30 in a plank-
25 ABMAT Sit-ups
-accumulate 1:00 in a plank-

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

Monday, January 8, 2018

***Yoga – 10 AM***

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Basics – 6:30 PM***

Strength
-12:00 Clock-
-Establish a 1 Rep Max-

Strict Press

-or-

Push Press

Conditioning
-5 Rounds for Time-
10 DB Push Press (R Arm)
7/5 Strict Pull-ups
10 DB Push Press (L Arm)
10 Burpee Box-Overs (24/20)

*DB Weight: 55/35, Rx+ 70/55
*Face the box on the Burpees

Extra Credit
-5 Rounds for Time-
20/14 Cal Row
*Rest 1:00 after each round

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

Friday, January 5, 2018

***Cardio Load – 3:30 PM***

Strength
7 Working Sets
-Climbing
1 Hang Power Clean (Below Knee)
1 Hang Power Clean (Above Knee)

Conditioning
-For Time-
25-20-15-10-5
KB Swings (55/35) (Rx+ 70/55)
5-4-3-2-1
Rope Climbs
15-15-15-15-15
Box Jumps (24/20)

*Scale Rope Climbs with Rope-ups x 2 or Ring Rows x 4.
**Step down on your Box Jumps.

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

Thursday, January 4, 2018

***Basics – 6:30 PM***

Conditioning
-For Time-
(35:00 Cap)
(Down and Up)

100 Walking Lunges (R/L=2)
100 ABMAT Sit-ups
50/35 HSPU (Rx+ Strict)
30/24 Cal Bike
50 Walking Lunges (R/L=2)
50 ABMAT Sit-ups
25/20 HSPU (Rx+ Strict)
50/35 Cal Row (Perform Once)

*Scale HSPU with DB Push Press or by Stacking 1 or 2 ABMATs.

**If the Rowers or Bikes are all taken, move on to the next movement and come back to it. Just make sure you complete 50/35 Calories total on the Rower and 60/48 Calories total on the Bike.

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

Wednesday, January 3, 2018

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

Strength
-12:00 Clock-
Deadlift
*Find a 10 Rep Max

Conditioning
-For Time-
(20:00 Cap)

20-16-12-8-4
Deadlifts (135/95) (Rx+ 185/125)
10 Bar-Facing Burpees
10-8-6-4-2
Power Cleans (135/95) (Rx+ 185/125)
10 Bar-Facing Burpees

Extra Credit
-Accumulate 2:00 in the L-Sit
*Use Parallettes, Rings, or Boxes

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

Tuesday, January 2, 2018

***Basics – 6:30 PM. This will be our first class for the January Basics. It will meet every Monday, Tuesday, and Thursday at 6:30 PM for 12 total sessions.***

Strength
Overhead Squat
7 x 1 – Climbing
*Pause at the bottom for a 5 count

Conditioning
-12:00 AMRAP-
10 Overhead Squats (115/80) (Rx+ 155/105)
3-6-9-12-15-etc
Bar Muscle-ups
10 Box-Overs (24/20)

*Scale Bar Muscle-ups with Strict Pull-ups.

Extra Credit
-5 Rounds-
(Every 2:00)
1:00 AMRAP Cal Bike
1:00 Rest
*Note your Calories each round

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

Monday, January 1, 2018

***We will only have Open Gym from 10 AM – Noon. There will not be any childcare available. Come join us for a New Year’s Day workout! Our regular hours will resume on Tuesday, January 2nd.***

***Our January Basics Course will start on Tuesday, January 2nd at 6:30 PM***

Conditioning
-31:00 AMRAP-
1 Rope Climb
1 Power Snatch (135/95) (Rx+ 185/125)
20 Double Unders
18 ABMAT Sit-ups

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

*Each round the Power Snatches will increase by 1 rep to represent the days in January. At the end of the 31 minutes, whichever day (round) you are ON (does not have to be completed), you will subtract that number from 31 and then multiply by 2. That will be the number of Bar-Facing Burpees you have to finish your workout.

Example:
*You’re on Round 8 when time expires
*31 – 8 = 23
*23 x 2 = 46 Bar-Facing Burpees

Happy New Year! Stay safe! See you all in the AM!