12.30.21- Thursday

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Today’s Workout 

Strength 

  • 8 x 2 Shoulder Press (build)

Conditioning 

4 Rounds:
50 Double Unders
10 Dual DB Gorilla Row (Alt)
5 Dual DB Devil Press
100m Farmer Carry
– Rest 1:30 between rounds

RX: 2×50, 2×35#

12.29.21- Wednesday

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Today’s Workout

  • Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

    Complete as many rounds as possible in 20 minutes of:

    8 Toes-to-bars
    10 Dumbbell Hang C&J 50/35 lb
    14/12-Cal Row

12.27.21- Monday

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Today’s Workout 

Weightlifting

  •  10-8-6-4-2 Bench Press + Strict Pull Ups (Building)

Metcon

  • AMRAP5
    5 Deadlifts (225#/155#)
    10 HR Pushups
    Rest 3 Minutes between AMRAPS
  • AMRAP5
    3 Deadlifts (315/205#)
    6 Strict HSPU

12.23.21- Thursday

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Please note our Holiday Schedule for tomorrow (12/24) and Saturday (12/25). Wodify is updated with the Holiday Schedule!

 

Today’s Workout

Strength

  • Front Squat 5×5 @50-60% of 1RM

Metcon

4 Rounds

10/7 Cal Assault Bike
10 Hang Power Cleans (95/65#)
10 Front Rack Lunges
10 Burpees Over Bar

Rest 1:30 between rounds

12.21.21- Tuesday

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Today’s Workout 

Weightlifting

  • Back Squat 5×5 @50-60% of 1RM

Conditioning 

  • Annie’s Got a Gun (Time)
    50-40-30-20-10
    Double Unders
    AbMat Situps
    *10 Pistols after each round

    Inspired by Aerosmith

12.18.21- Partner Saturday

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Today’s Workout 

Metcon (AMRAP – Reps)

With a Partner, 30 Minute AMRAP:

1km Row/Ski
50 Dual DB Shoulder to Overhead
100 Burpees
50 Dual DB Hang Cleans
1km Row/Ski
50 Dual DB Hang Clean and Jerks

w/ any Remaining Time:
Max Cal Assault Bike

RX: 2×50, 2×35#

12.17.21- Friday

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Today’s Workout 

Strength

Paused Front Squat (3RM, :03 Pause)

Try to build slightly heavier than 2 weeks ago

DROP SETS
95% x 3
90% x 3+ (Max 10 Reps)

Metcon
Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#