A.
Deadlift
build to a challenging set of 5,
then back off weight for..
B.
Benchmark WOD
“Diane”
21-15-9
Deadlift (225/155)
handstand push up (scale down to wall walks, 3 HSPU=1 WW)
WOD January 22, 2018
Skill/strength:
“The Man Maker”
2-2-2-2-2 …
building, find a 2 rep max
WOD:
4 rounds
5 man makers (2×50/2×35)
150m run
WOD January 21, 2018
*10am FREE community class
**11am advanced monster mash up
10am WOD:
A. 12 min AMRAP
14 kettlebell swing (53/35)
12 wallball (20/14)
10 box jumps (24/20)
B. 3 rounds
12 hanging knees2chest
12 russian twist (kb 53/35)
WOD January 20th, 2018
Benchmark month continues!
*9am members WOD
**10am free community workout
WOD:
Nasty girl..
“Angie”
100 pull ups
100 push ups
100 sit ups
100 air squat
-scaling: may be done with a partner or solo decreasing reps to 60 per movement.
WOD January 19th, 2018
Great job to those of you who’ve stuck it out and stayed strong on the WHOLE30!
WOD:
“CROSSFIT TOTAL”
1 rep max back squat
1 rep max strict press
1 rep max deadlift
*10 min time cap for each lift, 3 total attempts at max lift
*score is total sum of all 3 lifts
WOD January 18th, 2018
Great Job to all of you sticking it out on the whole30, it is true self-discipline and strength.
Strength:
Front rack lunge
6×6 @ 65-70%
WOD:
12 min AMRAP
12 box jump (24/20)
12 kettlebell swing (53/35)
12 toe2bar
WOD January 17th, 2008
Skill:
Bar Muscle up drills and practice
WOD:
6 rounds
5 hang power snatch (95/65)
3 wallwalks (Rx=nose to wall)
2 bar muscle up
WOD January 16th, 2018
A.
Back Squat
5-4-3-3-3-3-3 building
B.
2 rounds
40 back squat (75/55)
50 ft sled push (5×45/4×45)
400m run
WOD January 15th, 2018
A.
Deadlift
5×5 @ 75%
B.
12 min AMRAP
10 deadlift (135/95)
8 hangpower clean
6 jerk
WOD January 14th, 2018
*10am FREE community class
**11am monster mash up advanced class
10am WOD:
5 rounds
12 farmer lunge (100/70)
40 double under
16 abmat sit up