WOD / Events

Conditioning: 

Cash-in: 800m Run
20 – 15 – 10
Toes to Bars
Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
Cash-out: 800m Run

Strength:

4 Rounds 
:30 at Each Station
1: High Plank  
2: Bicycle Kicks 
3: Hollow Hold 
4: V-ups

1:00 Rest after each round 

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE for more information.

Strength: 

E3MOM 18
5 Power Snatches (ME)

Conditioning: 

4 Rounds
4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)
8 Deadlifts (225/155) (Fx: 185/125)
12 Burpees over the Bar

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE to find out more information.

Strength:

E3MOM 15
Front Squat
1: 5@60-65%
2: 5@70-75%
3: 5@75-80%
4: 5@80%+
5: 5@80%++

Conditioning:

2 Rounds
Work 2:00/Rest 0:30
1: Max Calorie Row
2: Max Calorie Ski Erg
3: 30 Goblet Squats (32/24) (Fx: 24/16)
4: 400m Run
5: Rest

Strength: 

E2MOM 10
Strict Press
1: 10@60%
2: 10@65%
3: 8@70%
4: 8@75%
5: 8@75%+

Conditioning: 

For Time:
20/17 Calorie Assault Bike (Fx: 15/12)
100 Front Rack Lunges (75/55) (Fx: 55/35)

To earn Rx/Fx the barbell must not touch the ground from the start to the finish of the lunges.

Free CrossFit for Runners 7:45-9:00am

Strength: 

E3MOM 15
5 High Hang Squat Snatches
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++

Conditioning: 

EMOM 15
1: 80 Double Unders (Fx: 50 DUs)
2: 20/15 Calorie Ski Erg (Fx: 15/12)
3: Max Reps Thrusters (95/65) (Fx: 75/55)
4: Rest
5: Rest

Nutrition Seminar Run by Coach Addie 6:30pm

Strength: 

E2MOM 10
Deadlift
2×8@65-70%
2×8@70-75%
8@75-80%

Conditioning: 

16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Suitcase Dumbbell Box Step Ups (50/35) (Fx: 35/20)
Toes to Bar

Conditioning:

3 Rounds
1000m Row
50 Wall Balls (20/14)
30 Burpees

Strength: 

E3MOM 15
5 Hang Power Cleans
Set 1: 65 – 70%
Set 2: 70 – 75%
Set 3: 75 – 80%
Set 4: 75 – 80%+
Set 5: 75 – 80%++

Conditioning:

5 Rounds
20 Sit Ups
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Box Jumps (30/24) (Fx: 24/20)

Kipping Pull Ups Skills Clinic at 5:45 pm

Strength:

E2MOM 10
Back Squat
2×8@65-70%
2×8@70-75%
8@75-80%

Conditioning: 

EMOM 12
1: 3 Rope Climbs (Fx: 2 Rope Climbs)
2: Push Press (135/95) (Fx: 95/65)
3: Rest

Continue until you reach 50 reps on the push press or until the EMOM is over. Score is time to complete 50 reps or reps complete at time cap.