January 2017

(Practice / Glycolytic)Warm-up (15 min) SOD KB or DB Turkish Get-Ups 3 x 2 AND GHD Hip Extensions 3 x 15 (10 min) WOD “The Chief” Max rounds in 3 minutes of:3 Power Cleans 135/956 Chest to Deck Push-ups9 Air Squats to a Butt Ball Rest 1 minute.Repeat for a total of 5 cycles. (20 […]

(Competition / Gymnastics Focus)Warm-up (15 min) SOD Back Squat – 3 x 10^ (15 min) WOD 2 Rounds (3 rounds optional) For Time:50 Calorie Row150 Double Unders50 Hollow Rocks (shoulders and heels tap the ground)

(Practice / Lactate Threshold 8-12 min)Warm-up (15 min)… SOD 3 x 6-10 Pull to Inverted Hang into Skin the Cat. (15 min) WOD 5 Rounds For Time: 20 Wall Balls (20/14)15 Russian KBS (70/53)10 Box Jump Overs (24/20) TOMORROW 1/16/17 There is NO 5 AM CrossFit Class. The first class will be at 6:30 AM.

(Mental Toughness / Glycolytic 2-5 min bursts)Warm-up (15 min) Skill Focus 10 min Split or Push Jerk technique work WOD 1: AMRAP 3 21 Overhead Squats (75/55) (RX+ 95/65)21 Bar Facing BurpeesMax Calorie Row Rest 3:00 WOD 2: AMRAP 3 18 Overhead Squats (105/70) (RX+ 115/80)18 Bar Facing BurpeesMax Calorie Row Rest 3:00 WOD 3:

(Practice / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD 1 Deadlift 3 x 10^ – (60, 65, & then 70%) AND Tubing back flies 3 x 15 (20 min) WOD Every 90 seconds for 8 rounds (12 min)10 sec ALL Out box sprint/push (body weight (RX+ 120%) > rest 80 sec *3-6 boxes set up

(Practice / Lactate Threshold 8-12 min)Warm-up (15 min) SOD 3 Position Squat Snatches (18 min)Each rep is pulled from the floor and pauses at the high hip/hang or shin before completing the snatch. These do not need to be touch and go reps. 3 x 3^ From High Hip3 x 3^ From Hang3 x 3^

(Practice / Gymnastics Focus)Warm-up (15 min) SOD Back Squat – 3 x 10^ WOD For Time: 10/9/8…1 of eachShoulder to Overhead (135/95)Strict Pull-Ups (Mod = Ring Rows)

(Competition/ Metabolic Conditioning)Warm-up: 10 min warm-up right into SOD Warm-up: 6 minutes on the clock to get to 62-70% 1RM Bench Press… SOD Every 2 minutes for 6 minutes complete: (3 rounds total)10 Bench Press 65-70% for all 3 sets > rest remainder of the 2 min WOD 15 minute AMRAP500m Row50 Double Unders (Mod

 (Mental Toughness / Glycolytic 2-5 min bursts)Warm-up (15 min) SOD Every 2:00 for 7 Rounds:5 DeadliftsStart at 50% of your 1-Rep Max and build each round. WOD On the Minute x 16:Minute 1 – 15/12 Cal RowMinute 2 – 15 WB (20/14)Minute 3 – 15 Sumo Dead High Pull (95/65)Minute 4 – 15 Push Press

(Practice / Gymnastics Focus)Warm-up (15 min) SOD Pull-ups – 5×3^ & Physioball Hamstring Curls – 3 x 20 (Advanced = Single leg curls 3 / 10/leg) (18 min) WOD AMRAP 15 Min 50 Lateral dome/cone Hop-overs (25/side)20 Forward Stepping Lunges (10/leg)20 Abmat Sit-Ups20 Forward Stepping Lunges (10/leg)20 American Kettlebell Swings (53/35)