Strength
Bench Press 5×3 (90% of 1RM) + 1 ME set at (70% 1RM)
Conditioning
3 Rounds For Time
10 Hang Power Clean 205/135lb (75% 1RM)
20 GI Janes
30 Cal Row
WOD Notes: The weight on the HPC should be heavy enough that you can still string all 10 HPC the 1st round. However, it should be difficult the 2nd and 3rd rounds. The scaling for GI Janes is 20 burpees + 20 ring rows.
Strength
Back Squat 5×3 (90% of 1RM)
Conditioning
5 Rounds For Time
10 Back Squat 185/125lb
10 Shoulder To Overhead 135/95lb
15 Weighted Sit-ups
—Rest 3 min after last round
50 Double Unders
500m Row
SUPER BOWL SUNDAY!
Reminder: Don’t forgot to sign-up for the CrossFit Games open and register under CFRage. You still have plenty of time. Congratulations to Matt & Joan for joining the 15+ double under club!
Conditioning – “4 x 5 min of Rage”
5 Min AMRAP Thrusters 115/75lb *must do 6 Pull-ups top of every minute {comp: strict, rx: chest/bar, scale: reg)
*Score = Total # of Thrusters
—Rest 2 min
5 Min AMRAP Row for Meters
—Rest 2 min
5 Min AMRAP Burpees
—Rest 2 min
5 Min AMRAP
5 KB Swings 88/53lb
5 Box Jumps 24/20″
5 Toes to Bar
9am class doing couch stretch
Conditioning
2 Rounds For Time
10 Box Jumps 36/27″
20 Toes To Bar
30 KB Swings 88/53lb
1 mile on Air Dyne (sub: 1,000m row if you missed yesterday’s wod)
Logan doing toes to bar!
Strength
Deadlift 7×2 (70-80% of 1RM) *Reset after each DL. Focus on moving the weight fast off the ground
Conditioning
1-8 Reps of Deadlift 275/185lb (60% of 1RM)
2-16 Reps of HR Push-ups
Buy Out: 2k Row Immediately following last round
Rd 1 = 1 DL, 2 HR PU
Rd 2 = 2 DL, 4 HR PU
Rd 3 = 3 DL, 6 HR PU (etc…)
Click on the link to sign up for the open: http://games.crossfit.com/video/2013-open-registration-live
Happy Birthday Joan!
Strength
Weighted/Banded Strict Pullups 5×5 (Choose a weight/band that will make the 5th rep tough each set)
Conditioning (Time Cap: 35 min)
Buy in: Run 1200m (3 Laps)
5 Rounds of:
12 Chest to Bar Pull-ups
15 High Wall Balls to (12/10′) target w/ 20/14lb
30 Double Unders
Then:
Buy out: Run 1200m (3 Laps)
Strength
Press Complex 5x (3 Press, 2 Push Press, 1 Push Jerk) @ 85% of 1RM Press
Conditioning
2 Min AMRAP
3 Hang Power Clean n Jerk 205/145lb (70%)
6 Burpees over Bar
***Top of every minute do 4 KB Snatches 53/35lb (2 each arm)
—Rest 1 min
4 Min AMRAP
3 Hang Power Clean n Jerk 185/125lb (65%)
6 Burpees over Bar
***Top of every minute do 4 KB Snatches 53/35lb (2 each arm)
—Rest 2 min
6 Min AMRAP
3 Hang Power Clean n Jerk 165/105lb (60%)
6 Burpees over Bar
***Top of every minute do 4 KB Snatches 53/35lb (2 each arm)
Strength
Back Squat 3×10 (Go as heavy as possible for all 3 sets)
Conditioning
4 Rounds For Total Reps (1 Min for each movement w/ 10 sec rest between)
1) Behind the neck BB lunges (heavy)
2) Ring Rows *Use weighted vest if available
3) Tire Flips (Do w/ partner if too heavy)
4) Farmer’s Carry 70/53lb KB. (count # laps)
5) Air Dyne (calories)
—Rest 1 minute
-Great Job to everyone today who showed up and participated in the fun Partner WOD! Rest up tomorrow and get ready for another tough week of WOD’s! The Open is right around the corner! Registration begins January 30th!
-Open Gym: 12-4pm. Come in and work on mobility, oly lifts, or any goals you want to improve.
