(551) 427-5077

Wednesday – February 1

25 Minute AMRAP

15 Box Jump Overs (24/20)

20 Sit Ups

15 KB Swings (53/35)

20 Double Unders (50 singles)

15 Strict Press (45/35)

Tuesday – January 31

Part 1:

2 Sets

Max Rep Unbroken Pull Ups

*Rest 2 Minutes between sets

*Compare results to November 29, 2016

Part 2:

12 Minute Alternating EMOM

Odd Minutes: 20 seconds Max Rep Front Rack Lunges (135/85)

Even Minutes: 20 seconds Max Rep Handstand Push Ups

Part 3:

3 x 15

Deadlift

*Does not need to be a max effort weight.  We are not recording.

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Olympic Lifting – 8:15 PM – All Levels Welcome

1) Muscle Snatch + Power Snatch to max muscle snatch

2) Power Snatch to 80%

3) Snatch Grip Deadlift: 5 x 3 @110% Snatch

Monday – January 30

Part 1:

Lurong WOD #3

7 Minute AMRAP

5 Front Squats

7 Bar Facing Burpees

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Level III: (155/115) and 2 foot take off

Level II: (95/65) and 2 foot take off

Level I: (65/35) 

Part 2:

10-12 Minute Group Stretch

Saturday – January 28

In Teams of 2 (1 working/1 resting)

Part 1:

4 Rounds

4:00 on/2:00 off

18 Hang Power Cleans (95/65)

18 Deadlifts (95/65)

18 Box Jumps (24/20)

18 Pull Ups

18 Push Ups

*Pick up where you left off each round for one total AMRAP score.

Part 2:

For Time:

3,000/2,400 M Row 

*Guy/Girl pairs row 2,700 M

Friday – January 27

Part 1:

7 x 1 

Thruster (from rack)

*Work up to a 1 rep max

Part 2:

3 Sets to find:

20 Rep Max Thruster (from floor)

*Rest 3-5 minute between sets, allowing yourself to put max intensity in to each set.

*Choose your weights wisely.

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Take 5-10 minutes to get a post WOD cool down and stretch/roll out session

Thursday – January 26

Part 1:

10 Minute EMOM

Handstand Push Ups OR Toes to Bar

*Athlete chooses which movement and the volume

*You may alternate movements

Part 2:

"Crossfit Open 14.1"

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55)

Wednesday – January 25

21-18-15-12-9-6-3

Bar Facing Burpees

*1 minute after each set

right in to

21-18-15-12-9

Cal Row or Bike

*1 minute rest after each set

right in to

5-4-3-2

Wall Walks

*1 Minute rest after each set

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*Your times will include 15 minutes of rest. 

*40 Minute Cap

*No rest after the last set of each movement.  Go right to next movement 

Tuesday – January 24

Part 1:

2 Rounds

2 Minutes to accomplish:

6 Hang Power Cleans (135/85)

6 Front Squats (135/85)

3 Hang Power Cleans

3 Front Squats

Max Rep Pull Ups

2 Minute Rest

2 Minutes to accomplish:

6 Hang Power Cleans (135/85)

6 Front Squats (135/85)

3 Hang Power Cleans

3 Front Squats

Max Rep Toes to Bar

2 Minute Rest

Part 2:

3 x 10

Deadlift OR Bulgarian Split Squat (Each Leg)

*Be smart with your weight selection here

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8:15 PM Olympic Lifting (All Levels Welcome)

A) 15:00 to establish front squat heavy single

B) Clean and Jerk to Max

If you did class today:

A) 15:00 to establish heavy single snatch balance

B) Snatch to Max

C) Snatch Accessory work

Monday – January 23

LURONG WOD #2

“Karen Meets Annie”

50-40-30-20-10

Wall Balls

Double Unders

Wall Sit Ups

*17 Minute Cap

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Level III

(20/14) to 10 ft target

Masters: Same

Masters+: (14/10) to 10 ft target

Level II

(14/10) to 10 ft target

*Double Unders cut in half (25-20-15-10-5)

Masters: Same

Masters+: (14/10) to 9 ft target

*Double Unders cut in half (25-20-15-10-5)

Level I

(14/10) to 9 ft target

Single Unders

Masters: Same

Masters+: (14/10) to 8 ft target

Single Unders