Saturday (2019DEC07) – WOD
WOD:
1 Mile Run
100x Bar-Facing Burpees
1 Mile Run
100x Thrusters (75/55#)
Don’t die. 🙂
Friday (2019DEC06) – WOD
Happy Birthday, Lisa!!!
Strength:
Snatch-Grip Split Jerks (Behind the Neck)
- @80% (1x3)
- @85% (1x2)
- @90% (1x2)
- @95% (2x1)
Strength Accessories:
10x EMOM (Alternating):
- (Weighted) Back Extensions (5x8-10) – Medium Weight
- Seated Arnold Presses (5x5) – Medium Weight
Endurance:
3-4 Rounds:
60s Ski erg
45-60s Ring Plank
60s Rest
Thursday (2019DEC05) – WOD
Weightlifting:
Power Clean
- @75% (1x3)
- @80% (1x3)
- @85% (1x2)
WOD:
2AMRAP:
9x Wallballs (20/14#-10FT)
9/7Cal. Airdyne
AMRAP: Power Clean & Jerks (135/95#)*
Rest 1 Minute between AMRAPs.
*Continue until you reach 35x Power Clean & Jerks. This should take you 3-5 Rounds (aka 7-12x Reps per AMRAP). Adjust weight accordingly.
WOD from Coach Missy (Modified COMPTRAIN)
Wednesday (2019DEC04) – WOD
Gymnastics:
50x Pistols (Alternating)
- Use a challenging modification, but focus on hitting depth.
- If you are good at pistols, do goblet squat pistols.
WOD:
15x Bench Press (205/135#)
1000M Row
15x Bench Press (205/135#)
750M Row
15x Bench Press (205/135#)
500M Row
15x Bench Press (205/135#)
250M Row
WOD from Coach Lena
Tuesday (2019DEC03) – WOD
Core Stability:
10x EMOM (Alternating):
5x Kneeling KB Chop (Each)
10x Single-Arm KB Flutter Kicks (Each)
WOD:
10 Rounds:
3x Sandbag Lungesters (70/50#)*
5x Toe-to-Bar
*Lungester = Right Reverse Lunge + Left Reverse Lunge + Thruster
Monday (2019DEC02) – WOD
Weightlifting:
Snatch
- @75% (1x3)
- @80% (1x3)
- @85% (1x2)
Clean & Jerk
- @75% (1x3)
- @80% (1x3)
- @85% (1x2)
WOD:
6 Rounds:
2x Rope Climbs
4x DB Snatch (70/50#)
6x Lateral Burpees Over Box (24/20″)
Saturday (2019NOV30) – “2019 Granite Games Throwdown”
Back to Normal Schedule Today! 9:30-10:30AM Class. Open Gym Until 12:00PM.
WOD:
“2019 Granite Games Throwdown“
Team of 2:
12AMRAP:
12x Synchro CTB Pull Ups
12x Squat Cleans (165/115#)
12x Synchro CTB Pull Ups
10x Squat Cleans (185/125#)
12x Synchro CTB Pull Ups
8x Squat Cleans (205/135#)
12x Synchro CTB Pull Ups
6x Squat Cleans (225/145#)
12x Synchro CTB Pull Ups
4x Squat Cleans (245/155#)
12x Synchro CTB Pull Ups
2x Squat Cleans (265/165#)
12x Synchro CTB Pull Ups
AMRAP: Squat Cleans (275/175#)
Cannot change weight while doing CTB pull ups.
Split the Squat Cleans as needed between Teammates.
Friday (2019NOV29) – WOD
9:30-10:30AM CrossFit Class. 10:45-11:45AM Yoga Class. Open Gym Until 12:00PM.
Gymnastics:
10x EMOM (Alternating):
3x Single-Arm Ring Rows (Each Arm)
6x Toe-To-Bar*
*If you have a “Double Kip” for TTB, this is the day to attend class. We will work on efficiency.
WOD:
3 Rounds:
7x Hang Power Snatches (135/95#)
14x Ring Dips
21x GHD Sit Ups
42x Double Unders
Thursday (2019NOV28) – “The Hot Gates” (Modified)
Only One Class Today! 7:00-8:00AM Class. Open Gym Until 9:00AM.
WOD:
“The Hot Gates” (Modified)
100Cal. Row
EOMOM: 10x KB Swings (70/55#)
100x Wallballs (20/14#)
EOMOM: 6x Deadlift (275/185#)
WOD from Functional Endurance (Modified from 150x Reps & 3 Reps EMOM).
Wednesday (2019NOV27) – WOD
For the safety of our coaches & members, we are canceling the 5:45AM, 7:00AM, & 9:30AM classes tomorrow. We hope to see those who can make it at the Noon & Night classes tomorrow!
Strength:
Front Squats
@80% (1x3)
@85% (1x2)
@90% (1x2)
@95% (2x1)
Strength Accessories:
10x EMOM (Alternating):
Snatch-Grip Deadlifts (5x3) – Heavy
Weighted Dips (5x5) – Medium
Endurance (Optional):
100M Sandbag Bear Crawl (70/50#)
E10MetersO10Meters: 3x Burpees Over the Sandbag