WOD 1/23/20
WOD 1/23/20

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   For Time:   30 Overhead Squats (95/65) 10 Box Jumps (24/20) 20 Overhead Squats 20 Box Jumps 10 Overhead Squats 30 Box Jumps   Post Loads and Times to Zen and Comments:  

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WOD 1/16/20
WOD 1/16/20

Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then For Time: 400 Meter Run 40 Wall Balls 10 Strict HSPU 300 Meter Run 30 Wall Balls 8 Strict HSPU 200 Meter Run 20 Wall Balls 6 Strict HSPU 100 Meter Run 10 Wall Balls 4

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WOD 1/9/20
WOD 1/9/20

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   12 Min Ladder   2 Dumbbell Snatch to Overhead Lunge (Alternating) (50/35lb) 2 Toes to Bar 4 Dumbbell Snatch to Overhead Lunge 4 Toes to Bar 8 Dumbbell Snatch to Overhead Lunge 8

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WOD 1/4/20
WOD 1/4/20

Hang Squat Cleans 2-2-2   Then:   In 14 Min Climb as far as possible 1-2-3-4-5-6-7-8-9-10 etc etc etc… Reps of   Dumbbell Burpee Deadlifts Dumbbell Hang Squat Cleans Dumbbell Push Press (50/35 lbs Rxd)   scores for each rd completed up to 10 3 9 18 30 45 63 84 108 135 165 198

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WOD 1/2/20
WOD 1/2/20

Press 3×5 @70% of last Week’s 1RM RDL 3×8 Increase Weight by 2% from last week.   Then   5 Rounds of: 30 Double Unders 7 Clean and Jerks 135/93 Post Loads and times to ZEN and Comments:

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WOD 12/26/19
WOD 12/26/19

Press Find 1 RM   RDL 3×8 @ 55% of 1RM Deadlift   Then   12 Min AMRAP of: 9 Burpee over Bar 12 Push Press 115/73 15 Pullups   Post loads and Times to ZEN and comments:  

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WOD 12/19/19
WOD 12/19/19

Deadlift Test 1 Rep Max   Then:   AMRAP 15 Min   10/7 cal Air Bike* 7 Thrusters 95/63 4 Bar Muscle Up   *ski erg only if bikes are full   Post Loads and Times to ZEN and Comments:  

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WOD 12/12/19
WOD 12/12/19

Deadlift deload week. 1×5 @ 50% 1×5 @ 60% 1×5 @ 70%   Then…   10 Dumbbell Snatches (50/35 lb) 15 Wall Balls (20/14) 20 Dumbbell Snatches 15 Wall Balls 30 Dumbbell Snatches 15 Wall Balls 40 Dumbbell Snatches 15 Wall Balls 50 Dumbbell Snatches 15 Wall Balls   18 Min CAP DB Snatch is

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WOD 12/7/19
WOD 12/7/19

Push Press 3-3-3   Then   15 Min “Jack”   AMRAP in 15 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)   Post Loads and Times to ZEN adn Comments:  

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WOD 12/5/19

DeadLift add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95%   Then:   AMRAP 15 Min.   15 DeadLifts 95/63 15 Power Snatch 95/63 15 Back Squats 95/63   Post Loads and Times to ZEN and Comments:  

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WOD 11/28/19
WOD 11/28/19

Happy AMRAPs-Giving 2019 A Plate Full of Crossfit Rxd Plates Sizes 45# Toms 35# Hens   The MENU:   Appetizer:   AMRAP 6 Min 8 Plate Squat Cleans 9 Hand Release Pushups 10 Plate Swings   90 sec Rest:   Main Course   AMRAP 12 Min 14 Plate Push Press 7 Toes to Bar 200

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WOD 11/21/19
WOD 11/21/19

Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90%   1×5 @65% 1×5@75% 1×5+@85%   5 Rounds for Time:   30 Double Unders 8 Power Snatch 135/93 15 Ring Pushups   Post Loads and Times to ZEN and Comments:  

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