Front Rack Lunges/Bar Facing Burpees
Warm up 2 rounds 200m row 10 ball slams 10 Russian twists Workout of the Day 3 rounds 20 weighted front rack lunges 95/65 20 bar facing burpees
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January 2016
KBS/Double Unders
Warm up Coaches choice Strength hang squat clean + 2 front squats (work up to a heavy set) Workout of the Day 10 min EMOM 10 KBS (53/35) Max double unders *score is total double unders
“Christine”
Warm up 1 min jump rope 10 KBS (light) 10 single armed KBS (10 R, 10 L) 10 goblet squats Workout of the Day “Christine” 3 rounds 500 m row 21 box jumps (20”) 12 deadlifts (bodyweight)
Push Press/Dips
Warm up 400 m run Banded stretching/PVC stretching Strength OHS- 3×10 as heavy as possible Workout of the Day 5-10-20 Push press (push jerk 135/95) 20-10-5 Dips (ring dips)
Back Squats/Run
Warm up 10 standing lunges 20 squats 30 mountain climbers Dynamic stretching Workout of the Day 5 rounds 10 Back Squats (155/105) 400 m run
“The Ramstein”
Warm-up Dynamic PVC Passthroughs x10-20 Butt Kicks 100ft. (no measure) 4 Rounds 5 Box Jumps 5 V-ups 5 Burpees Workout of the Day “The Ramstein” Complete for time: Run 200 meters (400m) 25 pull ups 20 kettlebell swings (53/35) 15 overhead squats (65/45) 10 burpees Row 500m (1000m) 10 burpees 15 overhead squats 20 kettlebell
OH Walking Lunges/V-ups
Strength Crossfit Total 3 attempts Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Warm-up Dynamic Karaoke 100ft. Iron Crosses x10 (no measure) AMRAP 5 min. Row 200m 100ft. Burpee Broad Jumps Workout of the Day 3 Rounds 100-meter walking lunge with plate overhead (45lb/25lb) 20 V-ups (GHD)
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OPEN WOD 15.3
Warm-up Dynamic Groiners x5 ea. leg Power Skips 100ft. (no measure) 3 Rounds 1:00 Hang from pull-up bar 1:00 Double Unders/Jump Rope 1:00 Plank Workout of the Day Open WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 40 Double Unders Advanced Complete as many rounds and
OPEN WOD 13.2
Strength Clean & Jerk 3×3 Warm-up Dynamic Squat Shuffle 100ft. High Kicks 100ft. (no measure) 3 Rounds 10 Lunges 10 KBS 10 Goblet Squats Workout of the Day Open WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: (use same weight for shoulder to overhead and deadlifts) 5 Shoulder to
“Mind Eraser”
Warm-up Dynamic Karaoke100ft. Sampson Stretch x5 ea. leg (no measure) 30 sec. Handstand Hold 500m Row 20 Lunges 10 Push-ups 20 Situps Workout of the Day “Mind Eraser” As many rounds as possible in 20 mins of: 7 Hang Power Cleans 135/95 lbs 7 Burpees 200 m Run
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