Endurance WOD 12/8/19
Endurance WOD 12/8/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds (40 Minute Cap) 10 Burpee Box Jumps 24/20 20 Ring Rows 30 Cal Bike/Row/Ski 40 Air Squats 50 Double Unders  

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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 12/6/19
WOD 12/6/19

0:00-10:00  Establish a heavy strict press   10:00 – 36:00 (26 min cap)  Round 1 300’ Single arm OH lunges (switch every 50’), 50/35 30 Alt BMU (modify w/hardest pull)   200’ Single arm OH lunges 20 Alt Wall Climbs   100’ Single arm OH lunges 10 Alt Rope Climbs   Round 2 300’ Double

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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 12/4/19
WOD 12/4/19

Bench Press: 3 x 3 @ 90% DB Row: 3 x 8 @ AHAP   Then…   For Time:   30 Box Step-overs, 50’s/35’s 21 Toes 2 bar 9 Ring Dips   20 Box Step-overs 15 Toes 2 Bar 15 Ring Dips   10 Box Step-overs 9 Toes 2 Bar 21 Rings Dips   Core

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WOD 12/3/19
WOD 12/3/19

EMOM 7 Minutes 2 Cleans + 3 Front Squats Then…. 3 Rounds 50 Double Unders 25/20 Cal Bike or Ski 10 Squat Cleans 155/103 The Triplets: Benny, Nicola and Trish!

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WOD 12/2/19
WOD 12/2/19

Back Squat add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Then… 21-15-9 Reps DB Power Cleans 50/30s Handstand Push-Ups Rest 2min. 9-15-21 DB Push Press Burpees

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Competition/Skill WOD Week 25
Competition/Skill WOD Week 25

TWOW: 2 Mile run RPE 7 Then, 10x 100m striders at RPE 5 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both

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Endurance WOD 12/1/19
Endurance WOD 12/1/19

9am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m jog or 250m Row Sprint/125m Row paced or 10/8 Cal Bike or Ski Sprint/5/4 Cal paced AMRAP 12 Minutes 30 Wall Balls 20 DB or KB Snatch 50/35 10

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WOD 11/30/19
WOD 11/30/19

Deadlift (add 20lb x 90%) 1 x 3 @ 70% 1 x 3 @ 80% 1 x 3+ @ 90%   Then…   Amanda 9-7-5 Ring MU Squat Snatch, 135/83   Then….   15-10-5 Strict HSPU Cal Bike or Ski   Have you RSVP’d to our holiday party?    

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WOD 11/29/19
WOD 11/29/19

Today’s Schedule: 6am – 7:30am- 9:30am – Noon   WWPF 0:00 – 10:00 10 min Max Cal Bike * must switch EMOM   Then…. 12:00 – 22:00 10 Min AMRAP 10 Synchronized Wall Ball Shots, 20/14 10 Alt Box Jumps, 30/24 10 Alt Strict Pull-ups / Partner Hangs   Then… 24:00 – 34:00 10 min

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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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