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WODs for Jan 29th- Feb 3rd 2018

Fun and engaging activity planned for the coming week… Including some very grueling WODs that balance strength, body weight control, agility, and power. Try out a Monday or Wednesday Specialty session, especially if that issomething you haven’t done before! With that said… take a look at the Wednesday WOD program and become intrigued. Just show up. Regardless of how tired or sore you might be. Guaranteed as a mid-week break- though it will be tough in a unique way.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5 for total volume
Post all 5 loads to chalkboard/journals

Monday 5pm Specialty Session- Olympic weightlifting

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“The Chief”
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 170614 (5pm class only),150821, 150507, 140922, 140128, 130515, 120712, 090914.

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Natural Movement Experience
Crawl, Jump/Land, Hang/Pull, Balance
A full class sessions of movement magic.

Wednesday 5pm Specialty Session- CrossFit Games Open Preparation
As many rounds in 10 minutes of:
40 reps each of:
Deadlift 101/84//70/55kg
Wall ball shots
Row
Handstand push ups OR push press

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Isabel”
60/45kg power snatch, 30 reps for time
Post load and time to chalkboard/journals
Compare to March 21 2017, Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011

Thursday Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Four rounds for time of:
Row for max calories in one minute
Turkish get up (50/35# DB)
Each round ends when athlete accrues a total of 40/35/30 points
1 cal row= 1 point, 1 TGU= 1 point
Post time, load, and total number of TGUs (and scaling for # of cal reps)

Friday 4pm Open Training Hour

Saturday Partner WOD 9:30am

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

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GROUP CROSSFIT

For those looking for motivation in
a community setting

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