Thursday
WOD: A. Every 2 Minutes OTM: Deadlift 45/55/65% x 10 (% based off 3rm from prior cycle) B. 5 min AMRAP: Burpee to 6” above max standing height reach.
January 2016
Wednesday
WOD: A. Barbell skill work B. In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters together *Sub 500m. row if needed Choose the heaviest load you can successfully complete without dropping the barbell. P1. Completes 3 hang power
Tuesday
WOD: A. Snatch skill work. High hang muscle/high hang power/high hang full B. High Hang Snatch EMOM x 10 min 2 High hang snatches (power or full or a combo of both) (begin with an empty bar and only add weight every other min in SMALL increments) If you have a 1 rm hang snatch
Monday
This will be an 8 week cycle emphasizing and prepping for the 2016 CF Open, which begins Friday night Feb. 26. https://games.crossfit.com/about-the-games/the-open The test/re-test weeks will be based off CF benchmarks/past open workouts and continue with a linear style programming model with EMOM work with common movements found in CF open workouts such as clean/
Saturday and Sunday
Sat. Jan. 2. 8-10a: Open gym. 9a: CF Kids. 930a: Mobility 10a: Olympic Lifting 11a: January FREE community workout! Sun. Jan. 3. Gym closed- Rest day!
Saturday and Sunday Read More »
Friday- New Years Day!
Noon Team WOD ONLY! WOD: 2 person teams, with 1 person working at a time: Filthy 50: For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 35/26# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 hip extensions/ supermans 50 Wall ball shots, 20-10’/14-9′ 50 Burpees 50
Friday- New Years Day! Read More »
