Friday January 26th, 2018
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January 25, 2018

Friday January 26th, 2018


Conditioning

Partner WOD

12 minutes – As Many Reps as Possible:

  • Row for Calories
  • DB Thrusters (50#/35#)

Both athletes working at different stations at the same time. Switch whenever, and as many times as you’d like. Score is total reps.

Cash-out

100 V-ups or 100 ABMAT Sit-ups

Brian Chandler No Comments
January 23, 2018

Wednesday January 24th, 2018


Strength

20 minutes to build to a 1RM Deadlift

  • If you begin to lose proper mechanics, stop there.

Conditioning

10 minute AMRAP:

  • 5 Strict Pull-ups
  • 7 Deadlifts (225#/153#)
  • 9 Box Jumps (30”/24”)
Brian Chandler No Comments
January 22, 2018

Tuesday January 23rd, 2018


Strength

3 sets:

  • Dumbbell Bench Press x 12-15 Reps (8 RPE)
  • Double KB Front Squat x 10 @ 21×1 Tempo
  • Side Plank x :45/:45

Conditioning

With a partner, complete three alternating rounds each of:

  • 50 Wall Balls (20#/14#)
Brian Chandler No Comments
January 21, 2018

Monday January 22nd, 2018


Olympic

Clean Complex – 15 minutes to build to a heavy complex of:

  • 1 Power Clean + 2 Front Squats + 1 Jerk

Conditioning

CrossFit Open WOD 18.0

21-15-9 for time:

  • Alternating DB Snatches (50#/35#)
  • Over-the-Dumbbell Burpees
Brian Chandler No Comments
January 19, 2018

Saturday January 20th, 2018


Partner WOD

With a partner, complete the following tasks for time:

A. 50 Burpee Buy-in

B. Partner “Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Abmat Sit-ups
  • 100 Air Squats

C. 2000m Row Finisher

One person working at a time while the other rests. Exercises must be completed in order.

Brian Chandler No Comments
January 18, 2018

Friday January 19th, 2018


Olympic

8 x 1 Power Snatch + 1 Squat Snatch

  • Build to heavy or stay at same weight across all eight sets.

Conditioning

“Diane” Ladder

10 minute AMRAP:

  • 3 Deadlifts (225#/153#)
  • 3 Handstand Push-ups
  • 6 Deadlifts
  • 6 HSPU
  • 9 Deadlifts
  • 9 HSPU..

Continue up the ladder, adding three reps per round. Score is total reps completed.

Scaling;

  • Deadlift → 60% 1RM
  • HSPU → Pike Push-ups → Kb Push Press
Brian Chandler No Comments
January 16, 2018

Wednesday January 17th, 2018


Strength

4 sets:

  • 8/8 Single Leg Box Step-ups @ 7-8 RPE
  • 8/8 Single Leg RDL

Conditioning

With a partner, row as many meters as possible in 20 minutes.

  • Switch every 2:00
  • Complete 10-15 Burpees after each row
Brian Chandler No Comments
January 15, 2018

Tuesday January 16th, 2018


Strength

Every :90 for 10 sets:

  • 1 Power Clean + Jerk

Build to something heavy.

Conditioning

10:00 AMRAP:

  • 25 Double Unders
  • 10 Toes-2-Bar
  • 10 Power Cleans (135#/93#)
Brian Chandler No Comments
January 14, 2018

Monday January 15th, 2018


Strength

15 minutes to build to today’s 2RM Front Squat

Conditioning

Reps of 30-24-18-12 for time:

  • Wall Balls (30#/20#)
  • Alternating DB Snatches (50#/35#)
  • Box Jumps (24″/20″)
Brian Chandler No Comments
January 12, 2018

Saturday January 13th, 2018


Partner WOD

With a partner, complete 3 rounds for time:

  • 60 Back Squats (135#/93#)
  • 60 DB Push Presses (2 x 50#)
  • 1000m Row
Brian Chandler No Comments
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