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CrossFit WOD, January 19, 2019

190119 Warm-up Double Under Work (work from singles to doubles) Banded Ankle Shuffle Banded Double Arm Raise Wall Y’s Wall Cubans Push Press (20) work to heaviest 20 rep Metcon (Time) 30 Push Jerk 95/65 10 Box Jumps 20 Push Jerks 155/105 20 Box Jumps 10 Push Jerk 185/125 30 Box Jumps

CrossFit WOD, January 18, 2019

190118 Warm-up Warm up Snatch (3) 3 Snatches on third do 3 OHS 65%, 70%, 75% Metcon (Time) 12 – 8 – 4 Snatch (155/105) Overhead Squat (155/105) Chest to Bar Pull Up

CrossFit WOD, January 17, 2019

190117 Strict Toes-To-Bar (X) Warm-up Roll and Stretch Strict Chin-Ups (X) Handstand Push-ups (X) Superset these three strict movements. 5 Rounds doing the same unbroken reps per movement for each round, but each movement can have different reps

CrossFit WOD, January 16, 2019

190116 Warm-up warm up Bench Press (5 5 5 ) 3 – 2 – X – 1 use the same weight Metcon (Time) 90 Russian Kettlebell Swings 70/53 60 Burpees 30 Handstand Push Ups

CrossFit WOD, January 15, 2019

190115 Warm-up Warm Up Clean (3) work up to 90% for 3 reps Metcon (Time) 3 Rounds 12 Cleans 75/55 50 Double Unders 12 Push Press 75/55

CrossFit WOD, January 14, 2019

190114 Warm-up Warm Up Deadlift (6 6 3 3 ) 60%, 70%, 75%, 80% Metcon (Time) Classic IWT 12 Deadlifts 165/115 16 Box Jump Over (24/20) 24 Wallballs (20/14) rest 2:00 intent is to do work unbroken and as fast as possible

CrossFit WOD, January 12, 2019

190112 Warm-up Warm Up Split Jerk (3 3 3 3) 70%, 75%, 80%, 85% Metcon (Time) 5 Rounds 3 Rope Climbs 15 Thrusters 95/65

CrossFit WOD, January 11, 2019

190111 Warm-up Warm Up Clean (1 1 1 1) 1 Clean + 3 Front Squats % of clean 70%, 75%, 80%, 85% Metcon (Calories) 6 Rounds 1:00 Assault Bike 3:00 Rest

CrossFit WOD, January 10, 2019

190110 Warm-up Warm up Metcon 15 EMOM 1. Dips 2. Straddle Ups 3. Supine Ring Row all reps are pre-determined per athlete, write down your reps on a board CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6" target

CrossFit WOD, January 9, 2019

190109 Warm-up Row 1000M (cut into quarters) Banded Good Morning Sit Up Standard Good Medball Clean vs Bad Medball Clean Metcon (Time) 5 Rounds Row 500M 20 Sit Ups 15 Wall Balls 15 Medball Clean this is a doozy and there is a lot going on with this one