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WOD

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This week’s WODs

Posted on by Justin

Monday, January 19th
Back Squat 3×5

3 Rounds
7 Front Squats (165/105)
14 Toes to Bar
21 Push-ups

Tuesday, January 20th
HSPUs & Pistols

10-9-8-7-6-5-4-3-2-1
Power Clean & Jerks (115/80)
Box Jumps
Pull-ups, CTB if able

Wednesday, January 21st
Deadlift 3×3

AMRAP in 12
5 Toes to Bar
10 Wallballs
15 KB Swings

Thursday, January 22nd
Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

AMRAP in 7
7 Front Squats (95/65)
7 Bar-hop Burpees

Friday, January 23rd
Overhead Squat 3,3,3,3,3
Front Squat 3,3,3,3,3
Back Squat 3,3,3,3,3

7 Rounds
7 Pull-ups
7 Push-ups
7 Sit-ups

Saturday, January 24th
Hang Power Snatch 2

4 Rounds
21 Wallballs
15 Burpees
9 Hang Power Snatches (95/65)
- Hang “squat” Snatches if able

This week’s Row WODs:
4x500m Row @ 2k pace -:10
90sec rest

4 x 1000m row @ 2kpace
2 min rest

12 x 250m @ 2kpace
60 second rest

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Saturday, January 17th

Posted on by Pat

Regular Classes:
OTM 7×2
Split Jerk

21 – 15 – 9
KB Swings
Burpees

10am Comp Class @ CrossFit DT1:
CrossFIt 1Force Team Comp WOD 1

In teams of 2, you have 8 minutes to establish:

Rx: 1 Clean + 1 Hang Clean + 1 Jerk
Masters and Scaled: Clean and Jerk

only 4 attempts each.

- rest 2 minutes, then

CrossFIt 1Force Team Comp WOD2

RX: 115/80#
Masters and Scaled: 85/55#

In teams of 2,
20 cal row for males, 15 for females
15 C&J
15 bar-facing burpees
15 C&J
20 cal row for males, 15 for females

- Partner 1 must finish the entire workout before partner 2 begins.

Oly Skill Work:
OTM 7
1 Power Snatch + 2 OHS
OTM 7
1 Hang “squat” Snatch + 1 OHS
OTM 7
1 “squat” Snatch

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Friday, January 16th

Posted on by Pat

Front Squat 3

3 Rounds
7 Bear Complexes (115/80)
14 Toes to Bar

Extra Credit:
5 Rounds
1-3 Rope Climbs
10 Pistols

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Thursday, January 15th

Posted on by Pat

Every minute on the minute for 10 minutes:
Perform 5 Pull-ups or Muscle-ups

Elite: Muscle-ups / L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

Partner WOD
4 Rounds
500m Row
20 Wallballs
20 Box Jumps

- partner 1 rows while partner 2 WallBalls and Box Jumps
- switch when both partners finish
- both partners complete 4 full rounds

Extra Credit:
Free-standing handstand holds, shoulder touches, and handstand walk practice
or
Weekly Row WODs

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Wednesday, January 14th

Posted on by Pat

Regular Classes:
OTM 10
Power Clean

“The Chief”
5 Rounds
AMRAP in 3 minutes:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute between rounds. Repeat for a total of five 3 minute rounds.

5:30am Comp Class @ CrossFit Aspire:
CrossFit 1Force Partner Comp Practice:

1 Clean + 1 Hang Clean + 1 Jerk
- warm up to 50-75%, then
- take 8 minutes to establish a 1RM
- only 4 attempts
- The bar can not get lighter

“The Chief”
5 Rounds
AMRAP in 3 minutes:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute between rounds. Repeat for a total of five 3 minute rounds.

WOD 2:
50 Double Unders
40 Toes to Bar
30 Shoulder to Overheads (135/95)

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Tuesday, January 13th

Posted on by Pat

Back Squat 3×4

9,8,7,6,5,4,3,2,1
DB Thrusters
Pull-ups

Extra Credit:
This week’s Row WODs
or
3 Rounds – not for time
10 Barbell Lunges
10 Pendlay Rows
10 Good Mornings

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Monday, January 12th

Posted on by Pat

Deadlift 3×3

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Extra Credit:
Weekly Row WODs
or
OTM 10
Snatch @ 80-85% of 1rm

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This week’s WODs

Posted on by Justin

Monday, January 12th
Deadlift 3×3

“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Tuesday, January 13th
Back Squat 3×4

9,8,7,6,5,4,3,2,1
DB Thrusters
Pull-ups

Wednesday, January 14th
OTM 10
Power Clean

“The Chief”

5 Rounds
AMRAP in 3 minutes:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute between rounds. Repeat for a total of five 3 minute rounds.

Thursday, January 15th
OTM 10×5
Muscle-ups / Pull-ups

Partner WOD
4 Rounds
500m Row
20 Wallballs
20 Box Jumps

- partner 1 rows while partner 2 WallBalls and Box Jumps
- switch when both partners finish
- both partners complete 4 full rounds

Friday, January 16th
Front Squat 3

3 Rounds
7 Bear Complexes (115/80)
14 Toes to Bar

Saturday, January 17th
OTM 7×2
Split Jerk

21 – 15 – 9
KB Swings
Burpees

This week’s Row WODs:
60 sec rest between intervals
250m @ 2kpace -:15
500m @ 2kpace -:05
750m @ 2kpace
1000m @ 2kpace +:10
750m @ 2kpace
500m @ 2kpace -:05
250m @ 2kpace -:15

OTM 10
10 x 100m Sprint!

4000m row @ 2kpace +:20

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Saturday, January 10th

Posted on by Pat

Regular Classes:
Thruster 3

AMRAP in 12
1 Thruster @ 60%
1 Wallball
1 Burpee
2 Thrusters
2 Wallballs
2 Burpees
3,3,3
4,4,4

10am Comp Class @ CrossFit DT1:
On the Minute
1 x Squat Clean Thrusters
Start with (135/95) and increase the weight every minute by (10/5) pounds until failure

On the Minute
1 x Snatch
Start with (115/75) and increase the weight every minute by (10/5) pounds until failure

10 HSPUs
50 double Unders
8 HSPUs
40 double Unders
8 HSPUs
30 double Unders
4 HSPUs
20 double Unders
2 HSPUs
10 double Unders

3 Rounds
25 Wallballs
300m Row
3 Rope Climbs

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Friday, January 9th

Posted on by Pat

HSPUs & Pistols

At the 0 minute mark…
15-12-9
Overhead Squats (75/55)
Pull-ups

At the 10 minute mark…
12-9-6
Front Squats (95/65)
Pull-ups

At the 20 minute mark…
9-6-3
Back Squats (115/75)
Pull-ups

Extra Credit:
Weekly Row WODs
or
OTM 12
Odd minutes: 2 Heavy Power Cleans
Even minutes: Max unbroken Muscle-ups (sub Strict Ring Dips)

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