Wednesday WOD 1/20/16
Warm Up: Tabata: DU’s Push Ups OH Squats T2B Strength: OH Complex 1-1-1-1-1 1 Rep = 1 Power Snatch + 2 OH Squats WOD: 4 Rounds For Time: 10 Push Press (125/85) 20 Box Jumps (24/20)
Month: January 2016
Tuesday WOD 1/19/16
Warm Up: 2 Rounds: 100m Jog 10 Lunges Bear Crawl Length of Rig 10 Hollow Rocks 10 Inchworm Push Ups 10 Russian KB Swings WOD: For Time: 100 Air Squats 80 Sit Ups 60 KB Swings (53/35) 80 Air Squats …
Monday WOD 1/18/16
Don’t forget we have a modified schedule today due to the holiday Adult WODs: 8:30am, 11:30am, and 5:30pm Kids/Teens: Normal schedule (3:00pm Kids, 6:30pm Kids and 7:15pm Teens) Warm Up: Tabata: Feet to Hands Banded Side Step Back Squats Pull …
Saturday WOD 1/16/16
Warm Up: Tabata: Burpees Handstand Hold Med Ball Front Squats Pull Ups WOD: 4 Rounds For Time: 20 Calorie Row 20 Wall Balls (20/14)
Friday WOD 1/15/16
Warm Up: Tabata: DU’s Banded Side Step Drop Squats Hollow Rocks Strength: 12 min EMOM of Hang Squat Cleans: 1st 4 min perform 1 Hang Squat Clean @ 65% of 1RM Squat Clean 2nd 4 min perform 1 Hang Squat Clean …
Thursday WOD 1/14/16
Warm Up: Tabata: Burpees Handstand Hold Jumping Lunges Kip Swings WOD: 2 Rounds For Time: 400m Farmer’s Carry (53/35) 200m Front Rack Carry (53/35) 100m OH Carry (53/35) *Men use 2 53-pound kettlebells & women use 2 35-pound kettlebells for …
Wednesday WOD 1/13/16
Warm Up: 2 Rounds: 20 Lunges 10 Strict Press 20 Banded Side Shuffle 10 Hollow Rocks 10 Banded Good Mornings WOD: CrossFit Total Find a 1-rep Max for: Back Squat Strict Press Deadlift The CrossFit Total will test functional strength …
Tuesday WOD 1/12/16
Warm Up: Tabata: Moutain Climbers Lunges Lateral Hurdle Hops Push Ups WOD: “Flight Simulator” For Time: 5 UNBROKEN Double Unders (2:1 Unbroken Single Unders) 10 UNBROKEN Double Unders 15 UNBROKEN Double Unders 20 UNBROKEN Double Unders 25 UNBROKEN Double Unders …
Monday WOD 1/11/16
Warm Up: Tabata: Burpees Atomic Sit Ups OH Squats Kip Swings Strength: OH Squat 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: OH Squats (95/65) Pull Ups
Saturday WOD 1/9/16
Warm Up: Tabata: DU’s Front Squats Russian KB Swings T2B Skill Work: Burgener Warm Up WOD: 20 min EMOM: Odd: 1 Rep of the Bear Complex (165/125) *1 Rep = 1 Power Clean …