WODs (Jan 8-13)

Schedule Reminder

Just a reminder that this will be the first week of our updated schedule! The new 8:30am class starts tomorrow and the Saturday 9:00am starts on the 13th!

Programming Cycle Breakdown 

Monday

For time with a partner
800m run (together)
30 Calorie row
30 DB snatch, alt (50/35)
800m run (together)
60 Calorie row
60 DB snatch, alt (50/35)
800m run (together)
90 Calorie row
90 DB snatch, alt (50/35)

**Run together, then switch on the rower and dumbbell every 15 cals/reps.

Tuesday

Every 2:30 for 3 rounds
5 Front squat
5 Weighted C2B chin-ups

Use 75% of 1RM (or RPE if you don’t have percentages) for all 3 rounds. Use the same weight or band assistance for all 3 rounds on the chin-ups.

EMOM 10
10 DB suitcase walking lunge (50’s/35’s)
10 Push-ups

**Same minute, if you fall off pace it becomes an AMRAP**

Wednesday

EMOM 5
3 Power Snatch (touch-and-go)
**Use an easy-moderate weight you can practice cycling

Crossover Annie
50-40-30-20-10
Single Under Crossovers
Sit-ups

Thursday

4 x AMRAP 4
2 Rope Climb
6 BBJO, facing box (24/20)
12/9 Bike Calories
**Rest 4 min between AMRAPs

Friday

Every 2:30 for 5 rounds
5 Deadlifts (touch-and-go)
5 Strict HSPU

**Use 75% of 1RM (or RPE if you don’t have percentages) for all 5 rounds.

3 rounds NFT
30 Russian KB Swings
30 Alternating V-Ups

Saturday

This Saturday’s class will be a special workout to celebrate the one year anniversary of our CrossFit Kids program! We encourage all members to bring their kiddos to workout with them in this partner/team style workout!

AMRAP 20
20 Burpees
20 Plate G2OH
20 Box jumps or Step-ups
20 Synchro AbMat Sit-ups

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