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16
Jan

Monday January 16, 2023

CrossFit

A1. Back Squat warmup- empty bar kang squat x 10. then build to working weights
A. Back Squat
0-2min: 3 BS 35%
2-4min: 3 BS 45%
4-6min: 3 BS 55%
6-9 min: 5 BS 65%
9-12 min: 5 BS 75%
12-15 min: AMRAP BS 85% *goal is 5+ if possible.

Longevity

Main

A. medball clean skill work
B. medball cleans-increasing weight each set
E2min x 12 min (6 sets)
Begin with the same weight for 2-3 rounds and increase load as mechanics allow
0-2: 5 medball cleans
2-4: 5 medball cleans
4-6: 5 medball cleans (increase weight)
6-8: 5 medball cleans
8-10: 5 medball cleans (increase weight)
10-12: 5 meball cleans

QuickFit/At home WOD

Main

A. medball clean skill work
B. medball cleans-increasing weight each set
E2min x 12 min (6 sets)
Begin with the same weight for 2-3 rounds and increase load as mechanics allow
0-2: 5 medball cleans
2-4: 5 medball cleans
4-6: 5 medball cleans (increase weight)
6-8: 5 medball cleans
8-10: 5 medball cleans (increase weight)
10-12: 5 meball cleans

15
Jan

Sunday January 15, 2023

REST DAY

Mobility and Maintenance

  • Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  • Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
13
Jan

Friday January 13, 2023

CrossFit

Main

A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-65%

A2. After warming up through 65% on your cue, then begin the work clock;
*all cleans today are single reps with ~10-20 sec rest between singles concentrating on good mechanics.

0-3 min: 5 cleans at 75% (10 sec rest between reps)
3-6 min: 3 cleans at 85% (15 sec rest between reps)
6-10 min: 1+ cleans at 95% (20 sec rest between reps)

Longevity

Main

Med Ball clean skill development;
A. deadlift + shrug
B. pull under from high hang into squat
C. put it all together

E2 min x 10 min ( 5 sets)
5 medball cleans adding weight ~every other round
ex: rnd 1/2- 10# rnd 3-14#, rnd 4: 20# rnd 5: 20/30#

QuickFit/At home

Main
Med Ball clean skill development;
A. deadlift + shrug
B. pull under from high hang into squat
C. put it all together

E2 min x 10 min ( 5 sets)
5 med ball cleans adding weight ~every other round
ex: rnd 1/2- 10# rnd 3-14#, rnd 4: 20# rnd 5: 20/30#

12
Jan

Thursday January 12, 2023

CrossFit

Main: Team 20.2 (partners switch after each round)
AMRAP 20 min;
4 DB thrusters
6 toes-bar
24 double-unders

QuickFit/ At home

Main

AMRAP 10 min;
10 alt. arm DB snatch (lighter DB)
3 heavy DB rows- each side

Lvl3: 25/35, 20/25
Lvl2: 20/25, 15/20
Lvl1: 15/20, 12/15

11
Jan

Wednesday January 11, 2023

CrossFit

Main

10 sets: (30 min)
Assault bike max calories
1 min on x 2 min off
*active recovery during off minutes- easy spin/walk/lunge/squat

Longevity

Main

10 sets: (30 min)
Assault bike max calories
1 min on x 2 min off
*active recovery during off minutes- easy spin/walk/lunge/squat

QuickFit/ At home WOD

Main

10 sets: (20 min)
Row max calories
1 min on x 1 min off
*active recovery during off minutes- easy spin/walk/lunge/squat

10
Jan

Tuesday January 10, 2023

CrossFit

Main

Barbell split jerk E2 min x 14 min (7 sets)
0: 5 split jerks @ 35-45% of 1rm PP
2: 4 split jerks @ 45-55%
4: 3 split jerks @ 55-65%
6: 2 split jerks @ 65-75%
8: 1 split jerk @ 75-85%
10: 1 split jerk @ 85-90%
12: 1 split jerk @ 95-100%

QuickFit/At home WOD

Main

5 double DB pushpress
E2 min x 14 min (7 sets)
*think about where you want to finish and work your way backwards from that point.

Lvl3: 25/20, 30/25, 35/30, 40/35, 45/40, 50/45, 70/50
Lvl2: 15/12, 20/15, 25/20, 30/25, 35/30, 40/35, 45/40
Lvl1: 10/7.5, 12/10, 15/12, 20/15, 25/20, 30/25, 35/30

9
Jan

Monday January 9, 2023

Main

Open 17.4

AMRAP 13 min
55 deadlifts (225/155) (135,95)
55 wallball (20-10/14-9) (20-9/10-9)
55 calorie row
55 handstand pushups (hand release pushups)

Longevity

Main

AMRAP 13 min
55 KB DL
55 WB/Squat to ball
55 Calorie row
55 pushups- elevate to box as needed

Lvl3: KB 53/35, WB14-9/10-9, pushups from toes on ground
Lvl2: KB 35/26, WB 14-8/10-8, pushups from knees on ground
Lvl1: KB 26/18, squat to ball, pushups elevated to box

QuickFit/At home WOD

Main

AMRAP 13 min
55 KB deadlifts
55 squats
55 calorie bike
55 pushups

Lvl3: KB 53/35, pushups from toes on ground
Lvl2: KB 35/26, push ups from knees on ground
Lvl1: KB 26/18, pushups elevated to box

8
Jan

Sunday January 8, 2023

REST DAY

Mobility and Maintenance

  • Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  • Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
6
Jan

Friday January 6, 2023

CrossFit

Main

500m row directly into 1000m bike, rest 3 min x 3 sets
*goal is to push pace from prior weeks intervals but still trying to maintain RPM/pace each 3 sets.

Longevity

Main

Row 2 min directly into bike 2 min, rest 3 min x 3 sets (21 min total)
*each time frame is for max distance

QuickFit/At home

Main

Row 2 min directly into bike 2 min w/2 min rest between sets x 3 rounds (18 min total)

5
Jan

Thursday January 5, 2023

CrossFit

Main

A. Deadlift

0-2min: 3 Deadlift 40%
2-4min: 3 Deadlift 50%
4-6min: 3 Deadlift 60%
6-9min: Deadlift 70% x 3
9-12min: Deadlift 80% x 3
12-15min: AMRAP Deadlift 90% *goal is 3+ if possible.

QuickFit/ At home

Main

E2min x 12 min (6 sets)
5 goblet squats
*increase load each round if possible to a solid heavy set of 5 by rounds 5-6.