Wednesday 2/1

Wod

Emom x 10

Odd: 5 deadlift (pick weight)

Even: 20 abmat sit ups

Emom x 10

Odd: 18/13 cal row

Even: 15 KBS 53/35

Glycemic Index

http://library.crossfit.com/free/pdf/GlycemicNov02.pdf

 

Tuesday 1/31

Wod

4 RFT

400m run

15 target burpees

30 double unders

Rest 1 min

 

Monday 1/30

"Open 11.5"

Amrap 20

5 power clean 145/100

10 T2B

15 wallball 20/14

 

Friday 1/27

Partner Wod

Split reps as desired

For Time

100/80 cal row

100 push ups

100 KBS 53/35

Nutrition challenge begins Monday!! Question and Answer Seminar Saturday at 11:00!

 

Thursday 1/26

WOD 

Amrap 20

5 Burpee muscle ups -- sub Burpee pull ups

10 hang power clean 95/65

15 overhead squats 95/65

200m run

Nutrition Challenge

Get your measurements!! Question and Answer seminar Saturday at 11:00!

 

Wednesday 1/25

Wod

3 sets

7 front squat + 13 back squats

This is 20 consecutive reps. After your front squats, rack the bar and immediately do 13 back squats at the same weight.  Add weight if you did this last week, if not use about 60-65% of your front squat max.

 

Tuesday 1/24

WOD
5 RFT
50 double unders
10 shoulder to overhead 135/95
10 toe to bar

Nutrition Challenge

Get your measurements in the week!!  Question and Answer seminar Saturday at 11:00!!

Dates: Jan 30 - Mar 10 (6 weeks)
Cost: $25
Beginning Question and Answer Seminar:
Saturday, Jan 28 11:00am

Details:
This is a challenge designed to help those who are unfamiliar with what foods to eat in order to fuel their workouts and achieve the results they desire and also as an added accountability for those already on a nutrition plan.  We will do body fat measurements at the beginning and at the end of the challenge.  During the seminar we will show you how to take those measurements and determine how much food and what kind of food you need to be eating to deliver the best results.  Talk with Jason or Connor for more information.

You will need to get with Connor to have your beginning measurements taken any time between January 23-28

 

Monday 1/23

WOD
"Open 11.5"
Amrap 5
Squat Clean and Jerk 165/110 (push press, thruster is allowed)

Nutrition Challenge

Get your measurements in the week!!  Question and Answer seminar Saturday at 11:00!!

Dates: Jan 30 - Mar 10 (6 weeks)
Cost: $25
Beginning Question and Answer Seminar:
Saturday, Jan 28 11:00am

Details:
This is a challenge designed to help those who are unfamiliar with what foods to eat in order to fuel their workouts and achieve the results they desire and also as an added accountability for those already on a nutrition plan.  We will do body fat measurements at the beginning and at the end of the challenge.  During the seminar we will show you how to take those measurements and determine how much food and what kind of food you need to be eating to deliver the best results.  Talk with Jason or Connor for more information.

You will need to get with Connor to have your beginning measurements taken any time between January 23-28

 

Friday 1/20

Wod

5 RFT 

6 BarMu (sub evil wheels)

12 KBS 70/53

24 wallballs 20/14

 

Thursday 1/19

"Bring a Friend Day"

Amrap 15

90' overhead walking lunge 45/35 plate

25 push ups

25 sit ups

Note: you can break up the push ups and sit ups any way you would like as long as you complete 25 reps of each

Check the website for information on our Nutrition challenge beginning at the end of January

 

Wednesday 1/18

Weightlifting Wednesday 

Part 1

In 10 min,

Find your 1 RM Power Clean

Part 2

Every 40s for 10 rounds

3 tng power clean (pick weight)

Rest 2 min

Every 40s for 10 rounds

2 tng power clean (pick weight)

 

Tuesday 1/17

Wod

10 rounds

Amrap 2

Row 1 min

Then, amrap

8 dumbbell snatch 70/55

7 burpee box jump 24/20

Rest 1 min between amraps 

 

Monday 1/16

"Open 12.5"

Amrap 7

3,3,6,6,9,9...

Continue climbing the ladder as high as possible 

Thruster 95/65

Chest to bar pull up

 

Friday 1/13

Double Tabata

40sec work / 20 sec rest

Score is the least number of reps in any round

Double Unders

Rope climb

Cal row

Power snatch 75/55

Muscle up

So this is 20 min total, 4 rounds of each

 

Thursday 1/12

Wod

4 RFT 

400m run

50 air squats

 

Wednesday 1/11

Wod

Amrap 10

15 deadlift 225/155

15 chest to bar pull ups

20 box jumps 24/20

Sorry Cecile, too good not to post!!

 

Tuesday 1/10

Wod

Amrap 20

250/220m row

7 handstand push ups (sub 7 box hspu and 2 wall walk)

Use a deficit on hspu if you can

 

Monday 1/9

Wod

4 RFT 

15 thrusters 95/65

15 bar facing burpees

15 KBS 53/35

Thrusters should be done unbroken or in two sets. 

 

Friday 1/6

4 RFT 

45 air squats

60' handstand walk

25 medball sit ups

Sub a 45 sec handstand hold or plank hold for handstand walk

 

Thursday 1/5

"Bring a Friend Day"

5 rounds

1 min: max cal row

1 min: max power clean 135/95

1 min: max bar facing burpee

1 min: rest

 

Wednesday 1/4

Wod

30-20-10

Shoulder to overhead 115/75

KBS 53/35

T2B 

Thursday is Bring a Friend Day!!

 

Tuesday 1/3

"Open 12.4/13.3"

Amrap 12

150 wallballs 20/14

90 double unders

30 muscle ups

Complete as many reps as you can in 12 min. If you finish the double unders but can't do muscle ups, do 3 pull ups and 3 dips to equal 1 muscle up.

Karen is 150 wallballs for time, it's been a while since we've done that so know your time in case you PR.

 

Monday 1/2

NBCF New Years WOD

For Time: 

Barbell 135/95

20 Hspu 

17 power snatch

20 chest to bar pull ups

17 push jerk

20 sit ups

17 deadlifts

20 push ups

17 back squat

20 burpees

17 power cleans