WEDNESDAY (01 FEB 17)

Locations
-3rd Floor Weight Room


WOD

Open WOD 15.1

9 Min ARMAP

15 x Toes 2 Bar
10 x Deadlift (115/75)...NO SUMO ALLOWED
5 x Snatch (115/75).

Keep the clock running for 6 more minutes.  During this time establish a 1RM Clean & Jerk.
-As many attempts as you can / need, but must lock out.


Seek Link for Open WOD 15.1 standards:

https://games.crossfit.com/workouts/2015

TUESDAY (31 JAN 17)

Locations
-62' Room



WOD

1000m Row
25 Double Unders

2 Min Rest

750m Row
50 Double Unders

2 Min Rest

500m Row
75 Double Unders

2 Min Rest

250m Row
100 Double Unders

MONDAY (30 JAN 17)

Locations
-3rd Floor Weight Room



SKILL
-Spend 5-10 minutes building  up to a 2/3s max rep DL and Bench.



WOD

10 Rounds in a (1-2-3-4-5-6-7-8-9-10) rep style.

1 x Pistol Per leg (So 2-4-6...20 reps).
1.0 x Body Weight Bench
2 x Toes 2 bar (So 2-4-6-8....20 reps).
1.5 x Body Weight DL

The Bench and DL are increase by 1 rep each round, with the Pistols and Toes 2 Bar increase by 2 reps per round.


Post time.

FRIDAY (27 JAN 17)

Location
-62 Room


STRENGTH

5 Rounds

3-Position Snatch (Floor, Above Knee, High Hang)




WOD

7 Min AMRAP

Thruster Ladder

25 x (75/45)
21 x (115/75)
17 x (135/95)
13 x (165/115)
As many as able (185/135)

THURSDAY (27 JAN 17)

Locations
-62' Room or Outside



WOD (Aerobic Intervals)

5 Rounds of

1000m Row
4 Min Rest

OR

1000m Run
4 Min Rest


SKILL

EMOM
-6 Hand Stand Push-ups

WEDNESDAY (25 JAN 17)

Locations
-3rd Floor Weight Room



STENGTH
5 x 5 of Dead Lift.  About 2 min rest between sets.


WOD

Open WOD 11.1

10 Min AMRAP

30 x Double Unders
15 x Power Snatch (75/55)

TUESDAY (24 JAN 17)

Locations
-3rd Floor Weight Room
-62' Room


SKILL

Pistols:

8 Double Tabata Round (40 seconds on 20 seconds off) of pistols for max reps...alternate legs.




WOD

5 Rounds for time:

10 x Pull-ups (Chest to bar for more experienced athletes).
20 x Kettle Bell Swings (53/35)....(70/53 for more experience athletes).
30 x Wall Ball (18/12)....(20/14 for more experienced athletes).
40 x Double Unders.

***Any time you break any of the events you have to do 4 burpees.  You are only allowed to take up to 40 seconds rest between movements (20 sec max for more experienced athletes), including starting a new round.  If you do you owe 4 burpees for every 20/40 seconds of extra rest you take.




MONDAY (23 JAN 17)

Locations
-3rd Floor Weight Room


SKILL

5-6 Sets of increasing Weight

Squat Clean:  From above knee, high hang, floor.



STRENGTH
*Add about 10% on to the last weight you are able to complete for the 3 rep complex above.

Every 45 seconds for 12-15 rounds of:

1 x Squat Clean.

FRIDAY (20 JAN 17)

Locations
-Hayes Track



SKILL
10 EMOM
1 x Rope Climbs



WOD
6 to 8 Rounds of: 400m Run & Dumbbell Thrusters

-Take your 400m run time and add 45 seconds to it.

-You have that amount of time to run 400m (Just use two laps in Hayes), and then do as many dumbbell thrusters as you can (Men=40# DBs / Women=25#DBs) with the remaining time...which should be 15-45 seconds left.

Take 3 min rest between each set.  Your score is the total amount of thrusters you are able to complete.

Post the total sets you completed, your total thrusters, and your average thrusters (total/sets).

THURSDAY (19 JAN 17)

Locations
-62' Room



4 Rounds for Time

50 x Sit-ups (Abmat if you have one)
40 x Air Squats
30 x Push-ups
20 x Pull-ups

WEDNESDAY (18 JAN 17)

Locations
-3rd Floor Weight Room



STRENGTH

Dead Lift

10 - 10 - 8 - 8 - 6 - 6 - 4 - 4


WOD

10 MIN AMRAP

15 Cal Assault Bike
45 Double Unders

TUESDAY (17 JAN 17)

Locations
-3rd Floor Weight Room


STRENGTH (Front Squat)
-In 6 Jumps...build to a 3RM.  About 90 to 180 seconds rest between sets.

Then
7 x 75% 3RM
10 x 65% 3RM



WOD

10 Min EMOM

10 x Sumo Deadlift High Pull (85/45)
6 x Pull-ups

FRIDAY (13 JAN 17)

Locations
-3rd Floor Weight



WOD
9 Min AMRAP

15 x Squat Clean (135/85)
10 x Toes To Bar

13 x Squat Clean (185/115)
10 x Toes To Bar

11 x Squat Clean (205/130)
10 x Toes To Bar

9 x Squat Clean (225/145)
10 x Toes To Bar

7 x Squat Clean (245/155)
10 x Toes To Bar

If you complete the final round in under 9 Min, record your time.

THURSDAY (12 JAN 17)

Locations
-3rd Floor Weight Room
-Outside / 62' Room




STRENGTH
-Bench  6 sets x 12-15 Reps...increase weight as able.






WOD
-Run 3-4 Miles at a moderate pace.






MOBILITY
-5-10 Minutes of active stretching and mobility.

WEDNESDAY (11 JAN 17)

Locations
-3rd Floor Weight Room



STRENGTH
-In 4 jumps, work up to a working 3 Rep OHS.


WOD

20 Min

12 x Overhead Lunge (95/65) - (6 forward steps each leg).  Or 25ft if you have ability.
8 x Burpees over bar.
12 x Overhead Lunge (95/65) - (6 forward steps each leg).  Or 25ft if you have ability.
8 x Chest to Bar pull-ups.

TUESDAY (10 JAN 17)

Locations
-62' Room



SKILL

WOD
7 Rounds
-7 x HSPUs
-1 min rest



WOD
-40 Cal Row
-50 DUs

-30 Cal Row
-50 DUs

-20 Cal Row
-50 DUs

-10 Cal Row
-50 DUs

MONDAY (09 JAN 16)

Locations
-3rd Floor Weight Room



STRENGTH
6 Sets
-3 Position Snatch (Below Knee, Above Knee, High Hang)...Squat or Power Snatch
-1 Squat Snatch from Floor.

*Increase weight after each 4 reps (3 position + 1 from Floor).
*If you are using straps, only use for the 3 position.


WOD

10 x Thrusters (135/85)
10 x Burpees over Bar

8 x Thrusters
10 x Burpees

6 x Thrusters
10 x Burpees

4 x Thrusters
10 x Burpees

2 x Thrusters
10 x Burpees


FRIDAY (06 JAN 16)

Locations
-3rd Floor Weight Room




Bench
10-8-6-4-2-2




WOD


10 Min  EMOM
-7 HSPUs


2 Min Break


10 Min EMOM
-12 Toes 2 Bar

THURSDAY (05 JAN 16)

Locations
-3rd Floor Weight Room


STRENGTH
-8 Sets x 3 DL (Try to lift as close to your 1RM as you are able, while still being able to complete the work and not compromise your form).



WOD

15-13-11-9-7-5-3

Thruster (105/65)
Burpees Over Bar

WEDNESDAY (04 JAN 17)

Locations
-3rd Floor Weight Room




STENGTH
-5 Sets of:
     Clean from Floor / 2 x Power Clean / 3 x Jerk...Increase weight as able.


WOD

9 MIN AMRAP

12 x Snatch (75/55)
8 x Chest to Bar Pull-ups
50 x Double Unders.

TUESDAY (03 JAN 16)

Locations
-Hayes (If Open)
-62' Cardio Room (Otherwise)



WOD

Hays

5 Rounds for Time:
30 x Wall ball* (20/14)..10'
3 x Laps.

*Try to do wall ball unbroken.  If you have to break, you owe 10 Push-ups before you can start again.



62' Room
5 Rounds for Time:
30 x Wall ball* (20/14)...10'
25 x Cal on Assault Bike

*Try to do wall ball unbroken.  If you have to break, you owe 10 Push-ups before you can start again.

MONDAY (02 JAN 17)

Locations
-3rd Floor Weight Room


30 Min: EMOM
1 x Squat Snatch (70-80%)


Conditioning

4 Min MAX Burpees over bar.

4 Min Rest

40 Burpees for Time.