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Monday January 7th WOD


Today is the official start of our new strength cycle!! The Strength focus is to increase overall strength in the major lifts, squat, bench, Press and deadlift.

Conditioning notes: Treat the workouts as strengths on days its intended and speed for when its called for and always remember to rest as necessary.

For those that are ready, try to push yourselves to do the RX weights, all while staying safe and keeping good form. Remember we NEVER sacrifice form for weight.

Lets focus should be put on workout times, and more focus on getting back to basics and doing things PROPERLY all while doing Rx safely. Remember to listen to your coaches when they scale you back to work progressions on movements so that you can perfect the movement which will lead you to become stronger and a better version of ourselves!

The OPEN Is COMING! Work on your skill progressions now so you are ready come Feb!!

Happy 2019!

Strength: Shoulder Press (Take 90% of 1RM)

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80% + ME Set

Rear Delt Rows/Tbar Row 3x10

Conditioning: 15min Amrap

5 thrusters (95/65) 7 hang power cleans 9 sumo deadlift high pulls

11 Mountain Climbers (left/right =1)


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Crossfit Open WOD 24.1 Strength: Shoulder Press 1x10 @ 60% 1x8 @ 65% 1x8 @ 70% 1x6 @ 80% 1x6 @ 85% Conditioning: For time: 21 dumbbell snatches, arm 1 (50/35)(35/20) 21 lateral burpees over dumbbell 2

Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

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