WOD Jan. 21

Strength: Weighted ring dip 3x max with 20lb vest

Wod:

21-15-9 reps

Clapping Push ups

Box Jumps 24/18″

DB bent over row 45/25#

Core: 50 knees to elbows

Wod Jan. 20th

Strength: 5×5 Power Clean

Bench Press 3×5 1) 65% 2) 75% 3) 85% of 1rm on set 3 if you can do more than 5 do so

Wod: “Crazy Eights” AMRAP 20 Min

8 Sumo Deadlift High Pull 95/65#

8 Chin ups (palms facing toward you)

8 Power Snatch 95/65#

8 Pistols

Core: 3x max time L-sits

Jan. 19th

Todays 9a.m. class canceled today sorry for the inconvenience. Although we will be holding a 3:30 class.

Strength: Deadlift 5×3 Set 1) 65% 1rmx5 2) 75% 1rmx5 3) 85% 1rm x5+

Wod: 5 Rounds

10 Ball slams 20/15#

2 Rope Ascents

10 DB squat Cleans 45/25#

Core: 10 plate sit ups x 5

Wod Jan 18th

Strength: 5,5,3,3,1,1 Shoulder Press

WOD:

Row 1000m

Immediately Followed by:

15-12-9-6-3

Body Weight Back Squats

Pull Ups

Core: 3 sets max plank hold

Wod Jan. 17th

Strength: 5×5 Weighted Pullup

Wod: Courtesy of the OC Throwdown

7 Rounds

4 Burpee Deadlift 155#

3 Burpee Power Clean

2 Burpee Squat Clean

1 Burpee Squat Clean and Jerk

Core: 100 ab mat sit ups

Skill: Muscle Ups

Wod Jan 16th

Strength: 5×5 Front Squat

Wod:

15 Squat Snatches 115/75# followed by:

10,9,8…..1 reps of L Pullups

alternating with 10, 20, 30, 40, 50, 60, 70, 80, 90, 100 Dbl Unders

Core: 60 GHD sit ups

Wod Jan 15th

Strength:  5,5,3,3,1,1 Clean

Wod:

5 Rounds

5 OHS 115/75#

5 Chest to Bar Pull ups

20 Dbl Unders

5 Ring HSPU

5 Deadlift 225/135#

Core: 100 Russian Twists 20/15# ball

Skill: Pistols

WOD. Jan 14th

Strength: 5×5 Back Squat

Wod:

30 Burpees

30 walking lunges with barbell overhead 95/75#

30 sit ups

30 wall balls 20/14#

30 back extensions

30 box jumps 24/18″

Core: max time L sit hold x 5

Skill work: Handstand walk

Wod Jan. 13th

Strength Component: 5×5 Shoulder Press

Wod:

“Fran”

21-15-9 reps of

Thrusters 95/65#

Pullups

Rest 5 Min Then:

4 Rounds

10 Toes to bar

10 ring push ups

10 Db Snatches 45/25# (5 each arm)

WOD Jan. 12th

Warm Up

Strength Component: 5 sets max reps ring dip with 20lb vest

“The Smoker”

As many rounds as possible 10 minutes of:

10 Box Jumps 24” 20”

7 Ground to Overhead 135# 95#’s

5 Burpees (Crossfit Games Standard)

Core: 50 toes to ball