WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (84-86-88%)
Minutes 12-13-14: 1 Squat Snatch (84-86-88%)
Back Squat (3×9 (70-74-78%))
Metcon
Metcon (Time)
For Time:
1 Mile Run
40 Pull ups
30 Front Squats (95/65)
20 Barbell Facing Burpees

RX+ C2B & 135/95
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CrossFit

TEAM WOD SATURDAY
TEAM WOD SATURDAY
Metcon
Metcon (Time)
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees

Round 1: (135/95)
Round 2: (115/80)
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CrossFit

CrossFit
CrossFit
Weightlifting
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (62-65-68)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)
Front Squat
2×4 @ 73%
2×3 @ 78%
2×2 @ 83%
Metcon
Metcon (Time)
For Time:
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 12 Power Snatches
200 Meter Run, 12 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

Barbell: 95/65

All lifts from the ground
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CrossFit

Chipper Thursday
Chipper Thursday
Happy Birthday Ben Castillo!
Metcon
Metcon (Time)
10 push-presses
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating)
30 kettlebell swings
20 front squats
10 push-presses

You will just use one barbell so pick a weight you can handle for both barbell movements without changing weights.
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CrossFit

CrossFit
CrossFit
Happy Birthday Jay Vallejo!
Weightlifting
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Spend 10 minutes working up to a heavy clean & jerk, then decide your weight.
Gwen should take no more then 20 minutes.
Metcon
Metcon (Time)
For Time:
100 Wallballs (20/15)

*Every Break 3 Burpee Box Jumps 30/24
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
3 Rounds For Time:
50 Double Unders
15 Kipping Handstand Push-ups
Metcon (Time)
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)
Bench Press (50 Bench Press Repetitions (135/85))
*Every Break: 15 GHD Sit-ups
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CrossFit

CrossFit
CrossFit
Happy Birthday Izzy DeLaCueva!
Weightlifting
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Back Squat (3 Sets of 9 (67-71-75%))
Metcon
Metcon (Time)
"Lucky 7’s"
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (60’s/40’s)
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CrossFit

Suffer on Sunday
Suffer on Sunday
Happy Birthday Lori Cook!
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30"
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
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CrossFit

Partner WOD Saturday
Partner WOD Saturday
Metcon
Metcon (Time)
Complete a 5K row
60 front squats 95/65
50 box jumps 24/20
40 pull-ups

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.
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