WEEK OF 01.08.18

Day 1 Deadlift Heavy Single Then: Deadlift EMOM 10 Min 1: 5 Deadlift Min 2: 20 Sec. Wt. Plank *Start 75% & Increase if Able *45/35 4 Rounds For Time: 8 Hang Squat Clean 135/93 12 Bar Over Burpee 16/12 Cal Bike Day 2 3 Position Snatch *Hip/Hang/Floor 10 Min to...

WEEK OF 01.08.18

SCHEDULE UPDATE:  Saturday, January 13th: No CrossFit classes Sunday, January 14th: No CrossFit classes Polar Throwdown:  • Athletes show up at approximately 8am – details to follow • First workout starts at approximately 9am • Friends and Family are encouraged...

WEEK OF 01.08.18

1/8 SWEAT Programming MONDAY– Lower Body EMOM for 36 minutes M1: 8 Elevated Dual KB Deadlifts M2: 5 Single Arm thruster M3: 30 second Wall-sit (Weighted) M4: 12 Pistol Squats (5- Weighted) M5: 30 sec (Weighted) Hollow Hold M6: 5 Front Rack Step Ups...

WEEK OF 1.1.18

Day 1 FITNESS Day 2 Back Skwat 3-3-3-3-3 *Maintain Heavy Weight Across – Rest 90 Sec/2 Min 4 Rounds for Reps: 1 Min of Dual FR Walking Lunge 50/35 1 Min GHD Sit-Up 30 Sec Back Ext. 1 Min Rest 5 Minute Core: 8 Ring Push-Away 8 Reverse Hyper 20 Sec Inchworm Plank...

SUNDAY 1.7.18

Power Snatch 15 Min of Work: Choose 1: Heavy Single Light Hip/Hang/Floor Snatch Practice 3 Rounds for Time 5 Power Snatch  95/63 5  OHS 95/63 10/8 Cal Bike 1 Min Rest Mobility: Box T-Spine Stretch Seated...

SATURDAY 1.6.18

Partner Hero Wod “Gaza” Teams of 2 5 Rounds for Time: 35 KB Swing 53/35 30 Push-ups 25 Pull-ups 20 Box jumps 30/24 1000/900m Row 1 Work 1 Rest IF NOT DONE MONDAY 1.1 Monthly Anaerobic Power Test 30 Sec Assault BIke MAX EFFORT *Record Score for Reference Mobility:...

FRIDAY 1.5.18

Weightlifting Day Clean EMOM 8 x2 Reps *Start @ Moderate & Increase to Heavy 2 Min Clock: x5 5 Power Clean 10 Front Squat ME Double Unders *Rest 1 Min *Score is # Double Under Scaled: 96/63ln RX: 135/93lb Sport: 155/103lb Mobility: Shoulder Complex & Lat...

THURSDAY 1.4.18

CrossFit Open 11.1 AMRAP10 30 Double Unders 15 Power Snatch 75/53lb @ 15 Minutes 5 Minutes to reach Heavy 1 Rep Shoulder to Overhead  Accessory: 50 ft. Waiter Carry *Each 30 Sec. Plank 45/35 30 Sec.. Band Push-Away *Each Mobility: Band Ext. Rotation x 20 Each Banded...

WEDNESDAY 1.3.18

Deadlift EMOM 12 Min 1: 3 Deadlift Min 2: 5-8 Strict Chin-Ups *Weighted if Able *Start Approx. 75% & Increase if Able 5 Min AMRAP: 5 KBS 70/53 5 Toes to Bar Rest 2 Min 5 Min AMRAP: 8 KBS 53/35 5 Toes to Bar 5 HSPU Mobility: Bad Girl 2, 5...

TUESDAY 1.2.18

Back Skwat 3-3-3-3-3 *Maintain Heavy Weight Across – Rest 90 Sec/2 Min 4 Rounds for Reps: 1 Min of Dual FR Walking Lunge 35/25 1 Min Abmat Sit-Up 1 Min Rest 5 Minute Core: 8 Ring Push-Away/BB Rollout 8 V-Up 10-15 Sec Inchworm Plank Mobility: Banded Hip Flexor 2...