WOD / Events

24
Jan

Tuesday, January 25, 2022

Strength

E2MOM 20
1: 5 Romanian Deadlifts (↑)
2: 10 GHD Sit Ups (Fx: V- Ups)

Conditioning

AMRAP 8
2 – 4 – 6 – 8 – 10…
Overhead Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
35 Double Unders After Each Round (Fx: 20)

23
Jan

Monday, January 24, 2022

Weekly OverviewEvents/Classes
MondayKB Sotts Press
TuesdayRomanian Deadlift
WednesdayTurkish Get UpAb Attack at 6:45 PM!
ThursdayWeightlifting Total
FridayLong Conditioning
SaturdayPower Monkey
SundayPower Monkey

Strength

EMOM 12
1: :45 High Plank (Weighted if Possible)
2: 10 Alternating Kettlebell Sotts Presses
3: Rest

Conditioning

EMOM 20
1: 20/15 Calorie Bike (Fx: 15/10)
2: 20 Hand Release Push Ups (Fx: 10)
3: 20 Jumping Air Squats
4: 1 Thruster (ME)
5: Rest

22
Jan

Sunday, January 23, 2022

Strength

E2MOM 10
1 – 3: 2 Split Jerks @80 – 85%
4 – 5: 1 Split Jerk @85 – 90%

Conditioning

AMRAP 5
10/7 Calorie Ski (Fx: 7/5)
5 Burpees

Rest 1:00

AMRAP 5
10 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 185/125)
5 Burpees

Rest 1:00

AMRAP 5
50 Double Unders (Fx: 35)
5 Burpees

Rest 1:00

20
Jan

Friday, January 21, 2022

Strength/Skill

10:00 Max Distance Handstand Walk

Or…

10:00 Handstand Development

Conditioning

10 Rounds
200m Run
10 Toes to Bar (Fx: 7)
1 Rope Climbs

19
Jan

Thursday, January 20, 2022

Strength

E2MOM 12
2 Clean Deadlifts + High Hang Power Clean + Power Clean (↑)

Conditioning

E2MOM 16
1: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
2: Rest
3: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Ring Dips (Fx: Hand Release Push Ups) (Rx+: High Rings)
4: Rest

18
Jan

Wednesday, January 19, 2022

Working on Kipping/Butterfly Pull Ups? Join us at 6:45 PM tonight for our Skills Clinic to work on them!

Need to improve your core strength? Mariah will be coaching an Ab Attack class at 6:45 PM tonight!

Strength

4 Rounds
10 Each Arm High Plank Banded Lat Pulls
10 Each Arm High Plank Banded Pull Throughs
10 Russian Twists With :03 Hold in Center

Conditioning

4 Rounds
28 Russian Kettlebell Swings (32/24) (Fx: 24/16)
21 Sit Ups
14 Burpees Over the Kettlebell

17
Jan

Tuesday, January 18, 2022

Strength

EMOM 6
Power Snatch + Overhead Squat (↑)
Directly Into:
EMOM 6
Squat Snatch (↑)

Conditioning

“16.3”
AMRAP 7
10 Power Snatches (75/55)
3 Bar Muscle Ups

16
Jan

Monday, January 17, 2022

Modified Martin Luther King Jr. Holiday Schedule!

We will only have one morning class at 9 AM. The rest of the day will run normally!

Weekly OverviewEvents/Classes
MondayPartner WOD
TuesdaySnatch
WednesdayCore/Accessory WorkWednesday Skills Clinic – Kipping/Butterfly Pullups at 6:45 PM
Ab Attack at 6:45 PM
ThursdayPower Clean
FridayHandstand
SaturdayCrossFit TotalOlympic Weightlifting Class at 11 AM
SundaySplit Jerk

Conditioning

AMRAP 35
With a Partner, Alternating Movements (Dumbbell complex counts as one movement)
10 Dumbbell Hang Cleans + Jerks Each Arm (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Wall Balls (20/14) (Rx+: 11/10′)
60 Double Unders (Fx: 40)

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