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#)
January 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″)
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
Friday January 12th, 2018
Strength Bench Press x 5-5-5-3-3-3 After each set complete 5-8 Strict Chin-ups Conditioning 10 Minute AMRAP: 100 Burpees Max Bar Muscle-ups w/ remaining time *Scaling for Bar Muscle-ups = 5 Toes-2-Bar/knee-ups + 5 Pull-ups
Wednesday January 10th, 2018
Strength 10 minute EMOM: 3 Power Cleans Pick a challenging weight (something between 70-80% max), and stick to it for all 10 sets. These should be three singles. Conditioning For time: 100 Double Unders 50 Abmat Sit-ups 25 Kb Swings (60#/44#) 80 Double Unders 40 Abmat Sit-ups 20 Kb Swings 60 Double Unders 30 Abmat …
Tuesday January 9th, 2018
Strength Push Press x 3-3-3-3-3 Build to heaviest set of three for the day Conditioning 4 x 4:00 AMRAP: 30/25 Calorie Row 15 Deadlifts (245#/163#) Max Rep Wall Balls w/ remaining time (30#/20#) Rest 2 minutes between each round. Score = total Wall Balls completed.
January 2018 Athlete of the Month – Andrea Winner
Congratulations to Andrea Winner, the C3 Athlete of the Month for January! Andrea started her CrossFit journey in February of ’17. Since joining Andrea has done nothing but work hard and get better. She is at the gym six days a week, religiously. She is a staple at the Noon class, however more often than …
January 2018 Athlete of the Month – Andrea Winner Read More »
Monday January 8th, 2018
Strength Back Squat 5-5-5-5-5 Build to heavy set of five Conditioning Complete for time: 21 Front Squats (135#/93#) 9 C2B Pull-ups 15 Front Squats 15 C2B Pull-ups 9 Front Squats 21 C2B Pull-ups
Saturday January 6th, 2018
Partner WOD 25 minute AMRAP: 40 Handstand Push-ups 60 Toes-2-Bar 80yd Weighted Walking Lunge (2 x 50#/35# DBs – suitcase carry) One athlete works while the other rests. Split up the repetitions however you see fit. Scaling: Handstand Push-ups → Dumbbell Strict Press Toes-2-Bar → Toes-2-Rings → Straight Leg Sit-ups
Friday January 5th, 2018
Strength/Oly 8 x 2 Power Snatch Build to heavy double, or stay at same weight across all sets. Conditioning Complete for time: 30 Power Snatches (95#/63#) 30 Box Jumps (24”/20”) 30 Overhead Squats (95#/63#) 30 Box Jumps 30 Squat Snatches (95#/63#)