WOD January 14, 2022

“Behind every great talent are years of disciplined practice.”

A.
Skill/Strength:
Squat Snatch
Build to 85-90%
3-3-3-3-3-2-1-1-1
(20 Min)


B.
AMRAP 5:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees

WOD January 13, 2022

“Consistency beats skill every time. Don’t Quit when you’re so close.”

“STATION WAGON”

On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (53/35, CRX 70/53)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups (CRX V-Up)
Minute 5: Calorie Row
Minute 6: Rest
*Score = total reps

WOD January 12, 2022

“The fears we don’t face become our limits.” -Robin Sharma

PART 1: FRONT SQUAT
6 sets of 2:
Barbell Front Squats, building to 2RM
(15 Min)

*Score – Heaviest Load

PART 2: “THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats (2×50/2×35, MRX 35s/25s)
3 Chest To Bar Pull-ups
3 Box Jump Overs (24″/20″)
6 Dumbbell Front Squats
6 Chest To Bar Pull-ups
6 Box Jump Overs
9 Dumbbell Front Squats
9 Chest To Bar Pull-ups
9 Box Jump Overs

[Continue To Add 3 Reps Each Round]

WOD January 11, 2022

“When you don’t give up, you cannot fail.” -Adrian Peterson

“Bouncer”
For Time:
100 Double Unders
2,000m Bike/800m Run/1,000m Row
100 Single Dumbbell Overhead Walking Lunges (50/35, CRX 300ft handstand walk= 10x across gym)
2,000m Bike/800m Run/1,000m Row
100 Double Unders
(30 Min Cap)

WOD January 10, 2022

“The moment you take responsibility for everything in your life is the moment you can change anything in you life.” -Hal Elrod

A.
Deadlift
Build to 90% 1RM
5-3-3-2-2-2-1-1…
(8 Min)

B.
AMRAP 20:
1 Deadlift (@ 85% 1RM)
10 Toes to Bar
15 Bar-Facing Burpees
*Score is Deadlift weight and Rounds Reps completed

WOD January 9, 2022

“Relax. You’ll live longer and perform better.” -Naval Ravikant

8:30am Masters 45+ Mash Up

10am:
Partner WOD
“Bodyweight Chipper”
2 RFT
80 Box Jump Over (24/20)
60 Bar Facing Burpee
40 Pull Up
20 Alt. Pistol Squat

WOD January 8, 2022

“Pursue your dreams with all your passion.”


9am:
A.
Strength:
Thruster
Build to a challenging double


B.
MetCon:
“ONLY FRANS”
For Time:
15-12-9:
Thrusters (95/65, CRX 115/85)
Pull Ups

[Rest 2 Minutes]

12-9-6:
Thrusters (115/85, CRX 135/95)
3-2-1 Rope Climbs

[Rest 2 Minutes]

9-6-3:
Thrusters (135/95, CRX 155/105)
GI Janes



10am Triple Huskie Mash Up:

“ONLY FRANS”

For Time:
15-12-9:
Thrusters (95/65, CRX 115/85)
Pull Ups (CRX C2B PU)
[Rest 2 Minutes]
12-9-6:
Thrusters (115/85, CRX 135/95)
3-2-1 Rope Climbs (CRX Legless)
[Rest 2 Minutes]
9-6-3:
Thrusters (135/95, CRX 155/105)
Burpee Pull Ups (CRX Muscle Ups)

-REST 5 MIN

B.
“Barbell Chipper”
20 Overhead Squat (115/75)
40 Front Rack Lunge
60 Hang Power Clean
80 Deadlift

-REST 5 MIN

C.
“Handstand Annie”
50-40-30-20-10
Double Under
Handstand Walk (in Ft)


WOD January 7, 2022

“Push past the limitations of your mind and visualize yourself standing at the finish line.”

A.
Deadlift
Build in 5s to working weight for WOD

B.
WOD:
2-4-6-8-10:
Wall Walks
Deadlifts (275/185, CRX 315/205)
Double Unders (10x aka: 2×10, 4×10, 6×10…)

WOD January 6, 2022

“When you stop making excuses, You’ll realize one thing: you are unstoppable.”

Active Recovery
WOD:
TEAMS OF 2
3 Rounds For Time
600m run (1 partner at a time 150m repeats)
1K row/2K bike
60 Abmat Sit Up
60 Goblet Lunge (53/35)

WOD January 5, 2022

“Jobs fill your pocket but adventures fill your soul.”-Jamie Lyn Beatty

WOD:
“The Other Total”
For Max Load:
Power Clean
Bench Press
Overhead Squat
(12 min Cap for each lift on a 36 min running clock)

*Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)