WOD January 4, 2022

“Winning isn’t getting ahead of others. It’s getting ahead of yourself.”-Roger Staughbach

A.
De-Load Strength:
Strict Press (12 Min)
5 @ 40%
5 @ 50%
5 @ 60%


B.
MetCon:
AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
15 Burpee Box Jump Overs
30 Wall Balls (20/14)
15 Burpee Box Jump Overs

Adding 10 Wall Balls Per Round

WOD January 3, 2022

“Everyone wants to reach the top of the mountain, but remember: the real growth and change happen on the climb.”

A.
Gymnastic Skill:
3 Min AMRAP
Max Bar/Ring Muscle Up (Sub Jumping Muscle Ups)

B.
For Time:
1,200m Row / 2,400m Bike /1k Run (to entrance of PCC on Broadway)
63 Hang Dumbbell Power Snatch (50/35, CRX 70/50)
36 Pull Ups (CRX C2B Pull Up)
(22 Min Cap)

WOD January 2, 2022

“With self discipline most anything is possible.” -Theodore Roosevelt

8:30am Masters Mash 45+

10am Partner WOD:
Teams Of 2
For Time:
2K Row/4K Bike (Switch off every 250 row or 500m bike)
100 Kettle Bell Swing (53/35)
100 Toe2Bar
*On The Minute starting at 0:00 athletes complete 5 Synchro Deadlifts (185/135)

WOD January 1, 2022

HAPPY NEW YEARS DAY!
“Even while you pursue new goals and dreams, be thankful for what you’ve already accomplished.”

“I’m feeling’ 22”
AMRAP 22:
22 Box Jump Overs (24″/20″, CRX 30″/24″)
22 Wall Balls (20/14, 30/20)
22 Handstand Push-ups (CRX Strict)
22 Single Dumbbell Hang Clean & Jerks (50/35, 70/50)

10am Triple Huskie Mash Up:
A.
Clean and Jerk
Build to a 1 RM
(15 Min Cap)
Then,
Back Squat:
Build to 80%
Then:
Max Reps
(15 Min Cap)


-REST 5 MIN

B.
“I’m feeling’ 22”
AMRAP 22:
22 Box Jump Overs (24″/20″, CRX 30″/24″)
22 Wall Balls (20/14, 30/20)
22 Handstand Push-ups (CRX Strict)
22 Single Dumbbell Hang Clean & Jerk

-REST 5 MIN

C.
2 Rounds
25 Toe2Bar
400m Run









WOD December 31, 2021

HAPPY New Years Eve!
LAST CLASS OF THE DAY IS 12:00!
1/1/22 Normal schedule resumes

“Never say never, because limits, like fears, are often just an illusion.”-Michael Jordan

A.
Skill/Strength:
Squat Snatch
Build to a heavy single
(12 Min)

B.
MetCon:
10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull Ups
Squat Snatches (95/65, CRX 115/85
(18 Min Cap)

WOD December 30, 2021

“What you are is what you have been. What you’ll be in what you do now.”-Buddha

A.
Gymnastic Strength:
3×5 Strict Pull Up
3×15 Push Up (CRX clapping PU)

B.
AMRAP 25:
30 AbMat Sit-ups
150m Dumbbell Farmers Carry (50’s/35’s)
400 Meter Run

WOD December 29, 2021

“Be thankful for your struggles. They won’t break you. They will make you.”

A.
Strength:
Deadlift
Build to 80%1RM
5-3-2-2-1
Then:
Max set for reps @ 80%1RM
*Score is weight/reps from max set

B.
[Time Cap: 30 Minutes]
5 Rounds:
30/21 Cal Row / 21/15 Cal Bike / 300m Run (150m route x2)
1 Round of “DT”
12-9-6
Deadlift
Hang Power Clean
Jerk

Rest 2 Minutes Between Sets

Round 1: (185/135, CRX 225/155)
Round 2: (165/115 , CRX 205/145)
Round 3: (155/105, CRX 185/135)
Round 4: (135/95, CRX 155/105)
Round 5: (115/85, CRX 135/95)

WOD December 28, 2021

“In training you listen to your body. In competition you tell your body tp shut up.”-Rich Froning Jr

PART 1: BARBELL THRUSTER [ALL TRACKS]
On the 2:00 for 5 sets, building each set to a heavy double

10-8-6-4-2:
Barbell Thrusters

*Score = Heaviest Load

PART 2:
For Time:
30 Dumbbell Thrusters (50/35s, CRX 70/50s)
50/35 Cal Bike / 70/50Cal Row / 600m Run
150 Double Unders

WOD December 27, 2021

“When you fall down, focus on the solution, not the problem. You might quit or fail 100 times. Keep that clear picture of where you want to be.”-David Goggins

PART 1: POWER SNATCH COMPLEX [ALL TRACKS]
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

PART 2: “RED HANDED”
AMRAP 9:
3 Hang Power Snatches (75/55,CRX 95/65)
3 Burpee Pull-ups
6 Hang Power Snatches
6 Burpee Pull-ups
9 Hang Power Snatches
9 Burpee Pull-ups

[Add 3 Reps Per Round]

WOD DECEMBER 26, 2021

“Free yourself from the prison in your mind.”

10am Class today only and Mobility WOD at 11am

Partner WOD:
2 RFT
20 Burpees
40 Wallballs(20/14)
60 Kettlebell Swings(53/35)
80 Box Jumps(24/20)
100 sit-ups
Sprint 400m (break into 200s)
Row 1000m (alternating every 250m)