Tuesday 1/16/18


1 Minute Jump Rope
10 Air Squats
10 Cat Cow
10 Single Arm KB Press (10L10R)

Push Press
5 Sets 5 Reps (3 seconds down)

Workout of The Day
3 Rounds For Time
250m Row
12 Squat Snatches (65lbs for Everyone)
21 Push-Ups

Coaches Note: If you’re looking at this workout going, “Why does this seem so short?” throw that question out and go fast. No excuses. And for those who might judge and say v-ups and push ups aren’t CrossFit (https://www.crossfit.com/workout/2017/05/21#/comments). If you become great and bodyweight movements, you can master anything. 



Reminder: This Sunday, January 21st, There is no 10AM CrossFit Class. We have a 10:30AM Nutrition Seminar by Performa Fuel Nutrition (Larry's Younger Brother, Devin). 

3 Minute Jump Rope
Then...45 Seconds Each Movement
Russian Baby Maker (Wide Squat, Knees pressed out)
Left Leg Dragon Pose
Right Leg Dragon Pose
Left Leg Pigeon Pose
Right Leg Pigeon Pose
20 Alternating Torso Twists
10 Wrist Elbow and Arm Circles
PVC Front Rack Stretch (https://www.youtube.com/watch?v=_zMxXpvjZ_0)

Front Squats
5 Sets 5 Reps
60% 60% 65% 65% 70%

Workout of The Day:
AMRAP for 13 Minutes
6 Deadlifts (115/75)
8 Clean and Jerks (115/75) *No Squat
6 Box Jumps (24/20)

Coaches Note: Find a pace at a moderate intensity. Also, wink at a friend across the gym and tell them you're going to get more reps than they are. 


Sunday 1/14/18

Workout of The Day
In teams of 2 complete for time:
100 Double Unders
90 Wallballs
80 Double Unders
70 Kettlebell Swings
60 Double Unders
50 Overhead Squats 95/65
40 Double Unders
30 Calorie Row (Both People Row 30 Calories)
20 Double Unders
10 Burpees to Bar

*may divide up reps however teams would like*


Friday 1/12/18 - Mental Toughness Day

3 Minutes of Double Unders
:45 Each Position
Right Side Dragon Pose
Left Side Dragon Pose
Right Side Pigeon Pose
Left Side Pigeon Pose
Downward Dog
Wrist Elbow & Arm Circles - 10 One Way, 10 The Other

Strength: Tempo Deadlifts
40% or more of 1RM, or Find a challenging weight with good form to work with.

Workout of The Day:
For Time: 
1000m row
5 erg pikes
500m row
10 erg pikes
250m row
20 erg pikes
::Rest 3 Minutes::

Coaches Note: Tempo Deadlifts are slow and controlled Deadlifts. They’re usually done with a lighter weight than normal. Today you’re going to use a challenging weight at a slow moving rate. Today’s mental toughness WOD has ERG Pikes. This is more based around on skill. Some people will have this skill, and some people won’t. If you don’t have it, you’ll attempt to learn it! If scaling is needed, you will do V-Ups, but only if you try erg pikes first.