Saturday 1.16.21

CrossFit Workout of the Day

30 Minute AMRAP
35/25 cal row / 25/18 cal bike
25/18 cal row / 15/10 cal bike
15/10 cal row / 10/7 cal bike

– P1 completes 35c row and then P2 completes 35c row, P1 completes 25c row and then P2 completes 25c row, P1 completes 15c row and then P2 completes 15c row etc. etc.
– Each time all three calorie ranges are completed that equals 1 round.
– NO SHARING OF EQUIPMENT!

Friday 1.15.21

CrossFit Workout of the Day

Single leg barbell RDL
every 2.5 minutes for 12.5 minutes
5 reps each leg

– build weight each set ending heavier than previous week.

5 rounds for time
5 power cleans
4 front squats
3 hang power clean
8 box jumps 24/20

– 12 minute timecap –

LvL3 – 135/95
LvL2 – 115/85
LvL1 – 95/65

intent – barbell conditioning, capacity battery system development.

Pendlay Row
3 sets
8
8
6
– build weight each set

Thursday 1.14.21

CrossFit Workout of the Day

Every 2 minutes for 8 minutes
5 tempo overhead squats

tempo – 30×1

– build weight each set

15 Minute AMRAP
100 ft. farmer carry @ ahap
40 double-unders
30s wall sit
20 dumbbell anchored sit-ups

Accessories
30s supine twist bent knee stretch each leg
30s supine twist straight leg stretch each leg
30s thread the needle each side
60s cobra pose

Wednesday 1.13.21

CrossFit Workout of the Day

Push jerk
Every 2 minutes for 10 minutes
5,4,3,3,2

– build weight through five sets as mechanics allow. 

2 rounds for time
40 wall ball 20/14
30/21 cal row
20 alt. dumbbell hang power clean & jerk 50/35
10 strict handstand push-up

intent – pacer wod. find the pace that allows you to move as consistently as possible minimizing longer rest breaks. 

Accessories
4x100ft. single overhead carry

Tuesday 1.12.21

CrossFit Workout of the Day

Deadlift
15 minutes
build to a heavy set of 5 reps
and then…
1×5 @ 90% of heavy 5 reps

“Boisterous”
3 rounds for time
12-10-8
dual kb/db reverse lunges 35/26 or 35/25
t2b
and then…
row/bike/run
4m rest

row
rd.1) 30/21
rd.2) 40/28
rd.3) 50/35

bike
rd.1) 21/15
rd.2) 28/20
rd.3) 35/25

run
rd.1) 400m
rd.2) 600m
rd.3) 800m

intent – controlling breathing while bracing, and expressing aerobic power characteristics under fatigue. 

Accessories
weighted plank
4x30s as heavy as possible

Monday 1.11.21

CrossFit Workout of the Day

Every 2 minutes for 10 minutes
2 snatch high pull
2 power snatch

– build each set to a heavy complex as mechanics allow.

For time
9 hang power snatch
20 box jump overs
12 oh squat
20 burpees
9 hang power snatch
50 double-unders
12 oh squat

12 minute timecap

LvL3 – 115/85 lbs.
LvL2 – 95/65 lbs.
LvL1 – 75/55 lbs.

intent and focus – speed strength, lactic threshold.

Accessories
Lu Raise
4×8-12

Friday 1.8.21

CrossFit Workout of the Day

Single leg barbell RDL
Every 2.5 minutes for 10 minutes
5 reps each leg

– build weight each set.
– don’t let members hips sag to oneside. 

4 rounds for time
10 bar over burpees
8 hang power cleans
8 sto

LvL3 – 135/95
LvL2 – 115/85
LvL1 – 95/65

intent – barbell conditioning