January 26, 2015

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Warm Up:
3 min (strapless) Row
3×10 OHS
3×10 Bench
3×10 Clean

CrossFit Total:
3×1 OHS
3×1 Bench Press
3×1 Clean
*REC. PERFORMING EACH LIFT AS 5-5-3-3-1-1-1*

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January 23, 2015

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Warm Up:
2 min Row
1 min Continuous Wall Therapy Squats

Skill:
1 min Superman
1 min Hollow Rock
5 min Kang Squat Practice

Strength:
4×2 Hip Squat Clean (75-85%)
3×5 3-sec Pause at bottom Kang Squat
3×3 Power Clean + Push Jerk (75-85%)

January 22, 2015

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Warm Up:
3 min Jump Rope
2×10 Barbell Back Squat
:30 Hold at bottom of Squat
:30 HS Hold
Accumulate 2 min Hollow Rock, Rest in Superman

Endurance:
250m, 2x100m, 2x200m, 2x300m, 400mTT
Rest 2:1, 2:1, 1:1, 1:1

WOD:
400m
4 Thrusters (155/105)
8 T2R
16 Bar Facing Burpees
x3

January 21, 2015

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Warm Up:
400m
1 min Alternating KB Snatch
2×10 Barbell OHS + Sotts Press
:30 Barbell OHS Hold at bottom
2×10 Barbell Hang Muscle Snatch

Strength:
4×4 Clean Pulls (90%)
4×5 Back Squat (85%)

AMRAP 12 minutes:
1000m Row
150 Wall Balls (20/14)

January 20, 2015

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Warm Up:
1 min Continuous Jumping Squats
2×10 Barbell Box Squats
:45 Wall Sit with Medball
2×10 Barbell Press
Accumulate 1 min L-Sit Hold

Strength:
4×2 Jerk off Rack (85%)
3×2+1 Power Clean & Push Jerk (80%)

AMRAP 9 minutes:
10 Hang Power Cleans (135/95)
10 Shoulder to OH
15 Triple Unders / 30 DU

January 19, 2015

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Warm Up:
3 minute Row
Partner Med Ball Work
2×10 OHS

Strength:
5×2 Hang Snatch (70%)
5×1 Snatch (85-90%)
4×1 Clean & Jerk (85%)

January 16, 2015

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Warm Up:
3 minute Row
10 Pushups
10 KB Deadlifts
10 Partner Wall Ball Toss Situps
x2

Strength:
OTM for 16 minutes:
:30 Max Strict Press at 95%
:30 Max Good Mornings
1 minute Strict Press Barbell Hold (75/55)
Rest 1 minute
x4

AMRAP 8 minutes:
5 Cal Row
8 Double KB Split Jerk (53/35)

January 15, 2015

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Warm Up:
3 minute Jump Rope
Dynamic Warm Up – Coaches Choice!
10 Strict Pullups
:30 Hollow Rock Hold

Endurance:
800m TT, 400m TT, 200m TT, 100m TT
Rest 1:1 between efforts

WOD:
16 – 12 – 8 – 12 – 16
Alt Pistols
Pullups
200m
*Start and End with 200m*

January 14, 2015

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Warm Up:
2 minute Airdyne
1 min Max KB Snatch
10 Good Mornings
:30 BB Back Squat Hold at Bottom
10 Press
:30 Supine Ring Row Hold at Top
x2

Strength:
OTM for 16 minutes:
:30 Max Sumo Deadlifts at 95%
:30 Max Pendalay Rows
1 minute Deadlift Hold (115/75)
Rest 1 minute
x4

WOD:
18 – 12 – 6
Deadlifts (225/175)
HSPU

January 13, 2015

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Warm Up:
3 min Row
:30 Wall Sit with MB (20/14)
10 Press
x2
Accumulate 3 min Plank hold

Strength:
OTM for 16 minutes:
:30 Max Bench at 95%
:30 Max Weighted Ring Dips
1 minute Max Floor Press Hold (75/55)
Rest 1 minute
x4

AMRAP 11 minutes:
(Ascending Ladder)
3, 5, 7, 9, etc
Power Clean & Jerk (95/65)
Bar Facing Burpees
DU