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
-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.
-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)
-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
-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)
-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.
-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.
-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).
-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
-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
-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
-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.
-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.
-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.
-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
-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
-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
-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
-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.
-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.
-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.
-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.
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