WODS

FRIDAY 4/1/19

FRIDAY 4/1/19

Pendlay Row (5 X 8)
Metcon (Time)
27-21-15-9
CALORIE BIKE/ROW/SKI
BURPEES
CALORIE SKI/BIKE/ROW
USKBS (32/24)

THURSDAY 3/1/19

THURSDAY 3/1/19

Shoulder Press (FIND 8RM)
Shoulder Press (3 X 6 @ 8RM)
Metcon (Time)
3 ROUNDS
10 HANG SQUAT CLEANS (50/35)
20 MED BALL SITUPS (9/6)
Metcon (No Measure)
CASH OUT
2 ROUNDS
30 SECS SIDE PLANK L
30 SECS SIDE PLANK R

WEDNESDAY 2/1/18

WEDNESDAY 2/1/18

Metcon (Time)
Happy New Year from John

For time in teams of 2

10-1 calorie (anything) and burpee
1-10 calorie (anything) and box jump.

15 wall balls every round


MONDAY 31/12/18

MONDAY 31/12/18

Metcon (Time)
NEW YEARS EVE WORKOUT
2019

2 ROUNDS (25 min cap)
19 DEADLIFT (60/40)
19 POWER CLEANS (60/40)
19 SHOULDER TO OVERHEAD (60/40)
19 CALORIE ROW/SKI
2 MIN REST


MONDAY 31/12/18

MONDAY 31/12/18

Metcon (Time)
NEW YEARS EVE WORKOUT
2019

2 ROUNDS (25 min cap)
19 DEADLIFT (60/40)
19 POWER CLEANS (60/40)
19 SHOULDER TO OVERHEAD (60/40)
19 CALORIE ROW/SKI
2 MIN REST


SATURDAY 29/12/18

SATURDAY 29/12/18

Metcon (Time)
‘PANIC BREATHING’
FOR TIME
500-400-300-200-100 ROW/SKI (X2)
PARTNER KB FRONT RACK HOLD (24/16)

5 SYNC BURPEE PENALTY FOR EACH DROP OF KB
(DONE BEFORE STARTING NEXT ROUND)


FRIDAY 28/12/18

FRIDAY 28/12/18

Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#

In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

THURSDAY 27/12/18

THURSDAY 27/12/18

Metcon (AMRAP – Reps)
TABATA
CLAPPING PUSH UPS / PUSH UPS

SCORE IS LOWEST NUMBE R ACHIEVED
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

MONDAY 24/12/2018

MONDAY 24/12/2018

Metcon (Time)
CHRSISTMAS EVE SPECIAL.

PARTNER WORKOUT.

1 MILE RUN / BIKE / ROW

THEN

10, 20, 30, 40, 50, 60, 70, 80, 90, 100, 110 AND 120 REPS

OF EXERCISES TO BE CHOSEN AT RANDOM BEFORE THE CLASS.


SATURDAY 22/12/18

SATURDAY 22/12/18

Metcon (AMRAP – Rounds and Reps)
IN PAIRS (YOU GO I GO)

6 MIN AMRAP

40 SLAM BALLS
20 BOX JUMPS

3 MIN REST

6 MIN AMRAP
40 CAL SKI
20 DB THRUSTERS (22.5/15)

3 MIN REST

6 MIN AMRAP
40 CAL ROW
20 DOUBLE KB CLEAN AND JERK (24/16)


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