Monthly Archives: January 2018

1/31/18
WOD (for time)
“Blitzen”
5 Rounds of
20/15 Calorie Row
10 Thrusters (115/80)

1/30/18
WOD (AMRAP(s))
“Come Clean”
AMRAP 3
24 Box Jump Overs (24/20)
21/16 Calorie Bike
Max Power Cleans (115/80)

Rest 3

AMRAP 3
21 Box Jump Overs (24/20)
18/14 Calorie Bike
Max Power Cleans (135/95)

Rest 3

AMRAP 3
18 Box Jump Overs (24/20)
15/12 Calorie Bike
Max Power Cleans (155/105)

Rest 3

AMRAP 3
15 Box Jump Overs (24/20)
12/10 Calorie Bike
Max Power Cleans (185/135)

1/29/18
Strength/skill
Overhead squat

WOD (for time)
9-15-21
Chest to bar
Burpee
Overhead squat

1/26/18
WOD (AMRAP 20)
“CFNE Open Test”
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatch (145/100)
10 Ring Muscle-up

1/25/18
Jumping Sprint (for time)

Gymnastic (AMRAP 16)

Sweaty and Still (AMRAP 20)

…Coach R

1/24/18
Strength complex
Power clean + hang squat clean + push jerk

WOD (for time)
3 rounds of:
15 Hang power clean (115/80)
15 bar facing burpee*
*new burpee standard (no stepping 😲😨☠😭)

1/23/18
WOD (for time)
“Opening Day”
21-15-9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

1/22/18
Partner WOD (AMRAP 20)
“You go, I go”
60 Double Under
30/21 Calorie row
10 power snatch

1/20/18
…..It just might though.
HAPPY BIRTHDAY COACH ROY!!!