CrossFit WOD's January 09-15, 2017.

Both the SHRED and MACROS programs start NEXT WEEK.  Monday, January 16th.  The Open is just around the corner, the new year is here - lets start it all with implementing new habits for a better you. more info on the SHRED is HERE and MACROS is HERE

The image above is of last years top performers in the SHRED - the program works and has had awesome results.  It is now your turn to get invovled in starting your new year right. 


MONDAY JANUARY 09, 2017

THE CLASSICS 3OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Clean and jerk 2(70-75-80%x2)

B. HS walking practice

>>>In Class

A. Front squats 3x5 - across

B. “For2”

Complete;

- 1500m row

Then 3 rounds of;

- 100 DU’s

- 50 walking lunges

SKILLS Sessions:

A. Pre-work

B. Pull-up negatives 10x5sec eccentrics

TUESDAY JANUARY 10, 2017

THE CLASSICS 3OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 2 rounds for time;

- Unbroken set of MU’s

- 7 snatch (full) @ 75/115#

Rest equal time - 3 rounds

**Choose a number of MU’s that you can complete unbroken for 2 sets throughout.  Min number of 4.  If not 4 then replace MU’s with a small set of MU’s followed directly by a set of ring dips (4-6).

B. Backward sled drags (heavy) 4x1 gym length

>>>In Class

A. Press 4x6 - across (short breaks - make it quick)

B. “1.5TB”

Complete for time;

- 32 HSPU’s

- 32 Power cleans @ 95/135#

- 32 C2B pull-ups

- 32 Box jump overs 18/24”

- 32 OHS @ 95/135#

- 32 S2O @ 95/135#

- 32 T2B

SKILLS Session:

A. Pre-work

WEDNESDAY JANUARY 11, 2017

THE CLASSICS 3OF8

WOD

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Synergy Wednesday Weightlifting

A. Power snatch + snatch 2(77.5%x1+2)

B. Snatch 80-85-90%x1

C. Power clean + front squat + jerk 2(77.5%x1+2+1)

D. Clean and jerk 80-85-90%x1

E. Back squat  8(67.5%x2) - EMOM

Level 1 - Health & Elements

>>>In class

A. Rope climbs - complete 8 full or 12 half or lying.  

**pracitce foot holds if you can as well as that is the first step to climbing the rope

B. “Check the Package Contents”

10.9.8.7.6.5.4.3.2.1 of;

- Bench press 95/135#

- C2B pull-ups

THURSDAY JANUARY 12, 2017

THE CLASSICS 3OF8

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Back squats 3x8, 1x50%x15-20

**back off set is unbroken/smooth work set

B. “Partner rowing championships 3”

In groups of 3 rotate through AMRAP in 20min of;

- 10/12 cal row

**count total calories in 20 min

>>>Post-Class

A. Complete;

- Find max unbroken one round of “DT”

B. AMRAP “DT” in 5min

**unbroken (can’t put bar down) rounds of DT

Rest 5 min

AMRAP in 9 min of;

- 45 DU’s

- 10 burpees

Rest 5 min

AMRAP “DT” in 5min

**unbroken (can’t put bar down) rounds of DT

Rest 5 min

AMRAP in 5 min of;

- 45 DU’s

- 10 burpees

SKILLS Session:

A. Log clean and press 4x4

B. Stones x12 to mid height (moderate load all in singles)

C. Rope climbs x 8

FRIDAY JANUARY 13, 2017

THE CLASSICS 3OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. 5 rounds NOT for time;

- 5 tire flips

- 8-12 HSPU’s (unbroken)

B. 3 rounds NOT for time;

- 6 stone loads (light/moderate)

- 2 lengths gym with light yoke

>>>In Class

A. TGU x 5/side @ moderate load

B. “Marissen”

AMRAP in 90sec of;

- 3 deadlift @ 195/315#

- 6 bar over burpees

Every 6 min x 4 rounds

**max effort inside of the 90sec of work.

SATURDAY JANUARY 14, 2017

THE CLASSICS 3OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

- Synergy Saturday weightlifting

A. Snatch waves 2(77.5-82.5-87.5%x1)

B. Clean waves 2(77.5-82.5-87.5%x1)

C. Front squat 5(65%x4)

>>>In Class

A. Complete;

AMRAP in 10min of;

- 15 wall ball @ 14/20#

- 10 power snatch @ 55/75#

- 5 parallette jump throughs

Rest 10 min

AMRAP in 10 min of;

- 15 axle thrusters @ 45/65#

- 10 axle S2O @ 65/95#

- 5 bar MU’s

**half class does one 10min AMRAP while other starts on the second one.  One group does it in backward order.

>>>Team Training

**starting with some group strength/conditioning stuff.

A. Stone carries (gym length) x 4 each @ moderate load

**please do not drop on floor - use rubber mats.  Carry in bear hug position - rest as needed

B. 3 rounds of;

- 10 weighted medball GHD sit-ups

- 10 weighted med ball back extensions

**Shoot for 14/20# on med ball.  Touch med ball to floor in GHD sit-up.  Be careful please as load does make this very different.  Listen to your body - rest as needed and rotate through group.

C. Rope climbs x 8 each - rest as needed

D. “Conditioning”

Complete;

AMRAP in 10min of;

- 15 wall ball @ 14/20#

- 10 power snatch @ 55/75#

- 5 parallette jump throughs

REst 10 min

AMRAP in 10 min of;

- 15 axle thrusters @ 45/65#

- 10 axle S2O @ 65/95#

- 5 bar MU’s

SUNDAY JANUARY 15, 2017

THE CLASSICS 3OF8

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health & Elements

>>>In class

A. “NespressoClub”

AMRAP in 10 min of;

- T2B

- DU’s

- Push-ups

2.4.6.8.10….

**DU’s are 10.20.30.40.50.60…

Rest 5 min

AMRAP in 10 min of;

- Box jump overs @ 18/24”

- HSPU’s

2.4.6.8.10...