WODs (Jan 22-27)

Announcements 

Open Gym Schedule & Registration

There will no longer be supervised open gym on Fridays from 4-6pm or Sundays from 3-5pm.

If you haven’t already signed up for Open Gym, you can do so HEREThis membership is a $15/month add-on. There is no contract, so you can cancel at anytime if you find you’re not using the service.

You won’t be charged for this until February, so if you’d like to try the open gym for free be sure to register ASAP and be sure to cancel if you don’t want to be billed in February.

 

Trial Classes

We’re currently working on staffing a 4:00pm class on Fridays and entertaining a 7:00am class (either daily or Tue/Thu). Both of these classes would be implemented on a trial basis for 8 weeks, where the class would be added to our regular schedule if it averages more than 6 people over the trial period. Further details regarding start date will be communicated sometime soon, but we wanted to let you know this was being worked on behind the scenes. 

 

More Machines = Bigger Engines

You may notice simple movements like rowing, biking and burpees popping up in our conditioning work more frequently. This isn’t by accident, it’s an intentional short-term bias in our programming. With the CrossFit Open being less than six weeks away, we’re looking to build a big engine and stay healthy. The beautiful thing about the machines and simple movements like burpee variations are they are low impact, low skill and allow you to really push the intensity without being limited by skill or strength. 

You’ll also notice more time-based intervals to maximize relative intensity based on the individual. What does this mean? It means if doing 15 calories in 40 seconds is my threshold, but doing 9 for someone else in class is equally as hard, we’re both getting identical benefits from the training (aka the goal of scaling). The other benefit is it allows you to modulate your intensity based on how you’re feeling day-to-day. 

 

Monday

 

EMOM 5

2 Power Snatch (touch-and-go)

**Add weight to Jan 10**

 

“Gone in 60 Seconds”

EMOM 10

MIN 1: 10 Power Snatch + Max Bar Facing Burpees 

MIN 2: Rest 

 

Rx (75/55)

Rx+ (95/65)

 

Tuesday

“Calorie Counter”

5 rounds

2:00 on // 2:00 off 

10 Bench Press 135/95 (Rx+155/105)

2 Rope Climbs (Rx+ Legless)

Max Bike Calories in time left over 

 

Wednesday

 

EMOM 9

MIN 1: 5 Front Squat 

MIN 2: 4-8 C2B Chin-up 

MIN 3: 10-15s L-Sit hold 

 

**Add weight to what you used on January 9th on the Front Squat. Use the same set-up as last time on the C2B chin-up, but try to increase the reps per round without sacrificing form.**

 

“Dude, Where’s My Legs?” 

For time (10 min cap)

30/24 Bike Calories (2:30 cap)

60 Squat A-Jumps, 25lb bumper plate 

30/24 Row Calories 

 

Thursday

 

Skill – Bar Muscle Up 

EMOM 5

3-5 Bar Muscle Up Option 

 

Bar Muscle Up Options: 

  1. Hips to Bar with Box
  2. Low Bar Muscle Ups  
  3. Banded Bar Muscle Ups (use a band that’s too easy so you can practice cycling reps…this is skill work, not strength) 
  4. Bar Muscle Up (only advance to this if you can cycle 5+ unbroken reps with the band)

 

Figure out which progression is appropriately challenging for your skill level and allows you to hit quality sets each minute. 

 

“Speed Limit”

5 rounds

40s on // 20s off

MIN 1: Row Calories

MIN 2: Burpee Box Jump Over (24/20)

 

Friday 

 

Every 2:00 x 5 rounds 

3 Deadlift (touch-and-go)

3-5 Strict HSPU 

 

**Add weight to what you used on January 12th and choose one of the below options to make it very difficult to do more than 5 reps on the strict HSPU. 

 

Strict HSPU options 

  • Wall Facing
  • Back Facing 
  • Back Facing (shorten ROM)
  • Feet on Box (adjust height for difficulty) 
  • Knees on Bench

 

“Walk This Way”

AMRAP 8 

4 Wall Walks 

16 KB Alt. Goblet Step-ups (55/35 to 24/20)

 

Saturday 

 

Skill

3 rounds  

20 Seconds of DU Practice 

15 Standing Banded Arch/Hollows 

10 Banded Kip Swings 

5 MB Strict T2B Drill 

 

“Partner 20.2” 

AMRAP 20

4 DB Thruster (50’s/35’s)

6 T2B

24 DU 

**Alternate rounds 1:1**

 

Sunday Open Gym

 

There won’t be a coach at the gym on Sunday. This is for anyone who’s signed up for Open Gym access and wants to get an extra workout over the weekend. 

 

Warm-up

3 rounds 

1:00 Row

10 Hollow Rocks 

50’ Sandbag Bearhug Carry 

 

“Sunday Funday”

3 rounds

500/400m row 

50 Sit-ups 

10 Sandbag Cleans 

 

We’re looking for a moderate pace on the row, unbroken sit-ups, and smooth challenging singles on the sandbag cleans.

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