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Monday – February 1


Crossfit Open 15.5

27-21-15-9

Calorie Row

Thrusters (95/65)

OR 

Crossfit Open Scaled 15.5

27-21-15-9

Calorie Row

Thrusters (65/45)

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THIS WORKOUT TESTS YOUR MIND MORE THAN YOUR BODY.  DECISION TIME!!!

Saturday – January 30

In Teams of 2 (1 working/1 resting)

With a Running Clock:

From 0:00-7:00

Max Rep Burpee Pull Ups

*Scaled version is AMRAP of 7 Burpees/7 Ring Rows or Banded Pull Ups

From 10:00+ (For Time)

50-40-30-20-10

Wall Balls (20/14)

KB Swings (53/35)

Push Ups

Box Jumps (24/20)

Friday – January 29

Part 1:

8 Rounds

8 Hang Power Cleans (115/75)

8 Back Squats (115/75)

*20 Double Unders (50 singles) every time the bar touches the ground.  You CANNOT rest with bar in hang position or with bar on your back.  

*15 Minute Cap

*Scale up if you want

Part 2:

10 Minutes to work up to heaviest complex of:

1 Snatch

1 Snatch Balance

1 Overhead Squat

*Compare results to 1/11/16

 

Thursday – January 28

Part 1:

4 Minutes

Max Effort L-Sit

5-10 Push Ups every time you break

*Wait 5-10 seconds before you get back in to L-Sit

then, right in to

4 Minutes

Max Effort Handstand Hold OR Overhead Hold (50% of 1 rep max Push Press)

15 Sit Ups every time you break

Part 2:

6 Sets

3 Push Press

2 Push Jerks

1 Split Jerk

*Add 5-10 pounds from January 4, 2016 strength portion

*Performed as a complex.  

*Work to as heavy as you can

 

Wednesday – January 27

 

7 Rounds 

For Time (Including Rest)

7 Box Jumps (24/20)

5 Bar Facing Burpees

3 Muscle Ups OR 6 Chest to Bar Pull Ups OR 9 Pull Ups/Ring Rows

5 Bar Facing Burpees

7 Box Jumps

Rest 1 Minute

*You may mix and match the muscle up/pull up portion.

*30 Minute Cap

Tuesday – January 26

LURONG CHALLANGE WOD #2

13 Minute AMRAP

10 Power Cleans 

20 Wall Balls

30 Double Unders

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Level III

(135/95) – Barbell

(20/14) – Wall Ball (Males and Females must throw to 10 foot target)

Level II

(95/65) – Barbell

(20/14) – Wall Ball (Males and Females must throw ti 9 foot target)

*Single Unders

Level I

(65/45) – Barbell

(20/14) Med Ball Cleans

*Single Unders

 

Monday – January 25

Crossfit Open 15.1/15.1 A

9 Minute AMRAP

15 Toes to Bar

10 Deadlifts (115/75)

5 Snatches (115/75)

then, right in to

6 Minutes to Find:

1 Rep Max Clean and Jerk

OR

SCALED Crossfit Open 15.1/15.1 A

9 Minute AMRAP

15 Knee Raises

10 Deadlifts (85/55)

5 Snatches (85/55)

then, right in to

6 Minutes to Find:

1 Rep Max Clean and Jerk

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*Compare results to February 27, 2015

Saturday – January 23

 

In Teams of 2 (1 working/1 resting)

25 Minute AMRAP

20 Wall Balls (20/14)

20 Hang Power Cleans (95/65)

20 Sit Ups

20 Deadlifts (95/65)

20 Burpees

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We will have ONE class today.  Starting at 8:20 AM.  The 9 AM is CANCELLED!

 

Friday – January 22

Crossfit Open 12.2

10 Minute AMRAP

30 Snatches (75/45)

30 Snatches (135/75)

30 Snatches (165/100)

Max Rep Snatches (210/120)

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This workout was way before the Crossfit Open had a scaled division.  We will have a separate weight list for those that do not feel confident they can cleanly snatch that second weight.

 If your shoulders are smoked from this week, you can do cleans instead of snatches (but slightly heavier weights)