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: 

CFWT 2017JAN03

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

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