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January, 2016  // Posts published in January, 2016

27 Jan WODs | Comments

Wednesday, January 27

2016-01-25 17.32.30SWOD:

  • 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.

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26 Jan WODs | Comments

Tuesday, January 26

2016-01-25 17.33.03-1SWOD:

  • 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

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25 Jan WODs | Comments

Monday, January 25

2016-01-06 08.37.12-1SWOD:

  • 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

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22 Jan WODs | Comments

Friday, January 22

2016-01-08 18.30.12-1SWOD:

  • 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

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21 Jan WODs | Comments

Thursday, January 21

2015-10-06 06.34.18-1Bench 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

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20 Jan WODs | Comments

Wednesday, January 20

2015-12-17 06.43.31-1SWOD:

  • 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

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19 Jan WODs | Comments

Tuesday, January 19

2015-12-18 18.25.36-2SWOD:

  • 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

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18 Jan WODs | Comments

Monday, January 18

2016-01-18 08.30.00WOD: 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

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04 Jan WODs | Comments

Monday, January 4

2016-01-04 08.32.53-1SWOD:

  • 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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