Workout of the Day (WOD)

Saturday with Bree

1/19/19 Group ROM WARM UP: 3 Rounds- 400 m Row 5 scrap pulls 3 strict pull ups 8 walking lunges 8 sit ups w/trunk rotation WOD: “HANG IN THERE PARTNER” EMOM (with a Partner) in 20 minutes: 5 Thrusters (95/65 lb) 5 Burpees *While partner hangs from Pull-Up Bar This is an every minute on…

Thursday with Walker

1/17/19

Strength: Sumo Deadlifts 5-5-5-5-5-5
(These should be challenging, find a weight that takes actual effort to achieve 5 reps)

WOD: AMRAP 3 (x4)

2 deadlift 225/165
4 wall balls
6 push ups

Wednesday with Holly

1/16/19 Warm up:tbd strength: Cleans. Yes full squat Warm up to 60% of your 1rm then slowly building to a heavy single. 3 2 2 1 1 1 Partner wod: 1000m row buy in then 10 burpees 10 burpees 20 push ups 10 burpees 20 push ups 40 kb swings 53/35 10 burpees 20 push…

Tuesday

1/15/19

Warm up: written on board

Strength: Back squat
warm up to 50-60% of your 1rm then:
5×5 building.

Wod: for time
30-20-10
push ups
box jump overs 24/20″
alt db snatch 35/25

Rx+ 50/35

Core finish: Plank holds

Monday with Bree

1/14 Group ROM WARM-UP A) Buy-in: 10 Calorie Rows 20 Double-Unders 30 Sit-Ups 2 Rounds of: 12 Kettlebell Swings, 53#/35# 10 Box Step Up, 24”/20” 8 Strict Pull-Ups Buy Out: 10 Calorie Rows 20 Double-Unders 30 Sit-Ups STRENGTH Deadlift 6 sets x 4 reps Note: build over the first 5 sets. The 5th set should…

Saturday with Bree

1/12/19 Group ROM WARM UP: EMOM9 20 OH wall squats 20 push-ups 20 sit-ups WOD Teams of 2: 20:00 42-30-18 Wall Ball Shots 20/14 Med Ball Sit-ups Ball Slams 30/25 AMRAP the remainder of the 20:00 Partner Alternating burpee box Jump 30/24 *score is the finish time of the first half of the metcon, and…

Thursday with Holly

Warm Up: 400m run Group Mobility Then, 3 Sets: 10 scap pulls 10 ring rows 10 box dips 10 thoracic twists Strength: 3 Sets: 6 dips Rest 30 sec 6 strict pull-ups Rest 2 min 3 Sets: 8 ab rollouts 5 chin-ups Rest 2 min WOD: AMRAP 12 12 FR barbell split squats (L) 12…

Wednesday

1/9/18 Warm up: Group, mobility Squat and toss to Sallie Partner wod: 2 parts 1) 10 down to 1 of burpees 1 up to 10 of kb swings 53/35 2) 10 down to 1 of deadlifts 135/95 1 up to 10 of box jumps 24/20″ A completes a full round (11 reps) then B repeats…

Tuesday

1/8/19

Warm up:tbd

Strength: Db bench press
6×8 reps (building)
20 db alt curls after rds. 1,3,5.

Partner Wod: DOC
Hearts: T2B
Spades: V-ups
Diamonds: Box jumps
Clubs: HR push ups

Red Aces 20 low fives
Black Aces 20 alt burpees
Joker’s 600m row (300 each)

Monday with Bree

CrossFit 5:30pm ——————- Group Stretch Warmup 400m Row/Run Group Glute Activation w/Hip Circle —————— Strength: DeadLift EMOM 4 6 Sumo DL @75% EMOM 4 8 Standard DL @65% EMOM 4 10 RDL @55% EMOM 8 L/R 10 Single Leg DL w/KB 53/35 1min transition between each EMOM except for the SLDL R/L This is a…