January, 2016 // Posts published in January, 2016

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27 Jan WODs | Comments

Wednesday, January 27

SWOD:

Bent Over Barbell Row 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For 3 cycles: AMRAP in 3 mins of:

30 Double Unders
20 Wall Balls, 20/16 lbs
10 Leg Raises

Rest 3 mins between each cycle. For each cycle restart the AMRAP.

26 Jan WODs | Comments

Tuesday, January 26

SWOD:

Push Press 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: CrossFit Games Open 15.4 - Scaled Complete as many rounds as possible in 8 mins of:

10 Push Press, 95/65 lbs
10 Cleans, 115/75 lbs

25 Jan WODs | Comments

Monday, January 25

SWOD:

Floor Press 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of:

15 Weighted Box Step-ups, 25/10 lbs
20 Weighted AbMat Sit-ups, 25/10 lbs
15 Air Squats
10 Push-up (hand release)s

22 Jan WODs | Comments

Friday, January 22

SWOD:

Front Squat 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 15-12-9-6 reps, for time of:

Front Squat, 115/75 lbs
Toes-to-bar
Box Jump, 24/20 in

21 Jan WODs | Comments

Thursday, January 21

Bench oSWOD:

Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds, 1 min per station, of:

Kettlebell Swing, 53/35 lbs
Rest 1 min
Row (calories)
Rest 1 min

20 Jan WODs | Comments

Wednesday, January 20

SWOD:

Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 10 mins of:

5 Deadlifts, 225/135 lbs
5 Burpee Over Bars
Sprint, 100 m

19 Jan WODs | Comments

Tuesday, January 19

SWOD:

Power Clean 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD:5 rounds for time of:

4 Power Cleans, 135/95 lbs
24 Double Unders
10 Pull-ups

18 Jan WODs | Comments

Monday, January 18

WOD: Complete as many rounds as possible in 25 mins of:

Run, 400 m
20 AbMat Sit-ups
15 Push-ups
10 Sumo Deadlift High-pulls, 105/85 lbs
15 Push-ups
20 AbMat Sit-ups

04 Jan WODs | Comments

Monday, January 4

SWOD:

Push Press 3-3-3

WOD: For time:

Run, 800 m

-- then -- 10-9-8-7-6-5-4-3-2-1 rounds of:

Push Press, 115/85 lbs
Pull-up

-- then --

Row, 1000 m

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January, 2016 // Posts published in January, 2016

Wednesday, January 27

Tuesday, January 26

Monday, January 25

Friday, January 22

Thursday, January 21

Wednesday, January 20

Tuesday, January 19

Monday, January 18

Monday, January 4

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