Monthly Archives: January 2015

1/31/15

Saturday The Best Day Partner WOD

So it’s the last day of January, which means, if you’re still coming to CrossFit, you’re 13 days past ‘National drop your new years gym resolution’ Day!! Congrats guys! You’re all rock stars

WOD

30 Min AMRAP

20 Push Press (65/95)

20 Box Jumps (20/24)

20 Push Ups

20 Walking Lunges (35/45)

20 Sit Ups

20 Air Squats

Share all work evenly. Only one person works at a time.

Have a friend who’s been creeping on your awesome CrossFit workouts and friends? Bring them along! This WOD is everyone friendly!

 

 

1/30/15

 

Strength

Front squat

 

WOD (for time)

Spealler Mountain”

3 rounds

10 C2B

10 Front squat

10 burpees

 

Check out Spealler himself killing this one!

https://m.youtube.com/watch?v=7Bg1M5ZXZX8

1/29/15

 

Skill

Pull ups

 

10 minute “weakness” EMOM

 

WOD (for time)

21-15-9

Box jumps

Pull ups

Sit ups

 

 

1/28/15

 

Strength

Deadlift

 

WOD (for time)

42 wall balls

21 back squats

30 wall balls

15 front squats

18 wall balls

9 overhead squats

1/27/15

 

Strength/skill

Split Jerk

 

WOD (For time)

5 rounds

20 power snatch (55/75)

50 double unders

1/26/15

 

Strength

Back squat

 

20 minute alternating EMOM

Row

Burpee box jump overs

Power clean

Pull-ups

Saturday The Best Day Partner WOD

This is a two-part WOD, without any rest between parts (yay!). Before you start part A, choose a partner and set up what you need for part B.

Part A

20 Min EMOM

Min 1: 10 Push Ups

Min 2: 10 Wall Balls

Min 3: 20 Sit Ups

Min 4: 20 Air Squats

Min 5: 7 Box Jumps

This cycle repeats for all 20 minutes

Part B

Immediately, in partners, perform the following:

4 Rounds for Time:

20 Thrusters (65/95)

20 KBS (35/53)

20 OHS (65/95)

40 Double Unders

Time is called when you and your partner finish the 4 rounds. Your score will be number of rounds of part A completed as Rx’d and the time it takes you to complete part B.

1/23/15

 

Strength

Front Squat

 

WOD:

4 Rounds for Time

2 Hang Clean

4 Front Squats

6 Jerks

400m Row

1/22/15

 

Strength

Power clean

Find 3RM

 

WOD (open 11.5)

20 minute AMRAP

5 power Cleans (100/145)

10 Toes 2 bar

15 Wall balls (14/20)

1/21/15

 

Strength

Deadlift

 

WOD

21-15-9

Deadlift

Shoulder 2 overhead