WODs 1/27

Monday 1/27

CROSSFIT

For 2 Cycles
AMRAP IN 4 MINUTES OF: 15 Sumodeadlift High-Pulls, 95/65#
15 KB Swings, 55/35#
15 Thrusters, 95/65#
* Rest 4 mins between each cycle
For each cycle restart the AMRAP

METCON MANIA

For time:
Run, 400 m
21 Dumbbell Thrusters
21 Dumbbell Facing Burpees
15 Dumbbell Thrusters
15 Dumbbell Facing Burpees
9 Dumbbell Thrusters
9 Dumbbell Facing Burpees
Run, 400 m

CRAFT WEIGHTLIFTING CLUB

Will be written on the white board at the gym everyday. Programming will be synced up with the blog next week!

Tuesday 1/28

CROSSFIT

MAMBA
Not all of us are sports fans but as Crossfitters we can all appreciate the crazy competitor that Kobe Bryant was. In honor of all the dedication he showed to his craft and lessons we can learn from his pursuit of excellence we’ll be doing the tribute WOD “Mamba” on Tuesday.

If you have a basketball jersey, rock it

18 MIN AMRAP
5 RING MUSCLE UPS
8 POWER CLEANS 185/125#
24 BOX JUMPS 30/24IN

METCON MANIA

For 6 cycles: AMRAP in 3 mins of:
20 Box Step-ups
10 Dumbbell Push Press
15 Box Jumps
5 Burpees
Rest 1 min between each cycle.
For each cycle continue the AMRAP.

WEDNESDAY 1/29

CROSSFIT

1/2 "CINDY"
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Bench Press 3-3-3-3-3
* Use the heaviest weight you can for each set. Rest as needed between sets.

METCON MANIA

3 rounds for time of:
Row, 500 m
25 Dumbbell Floor Press
Run, 200 m
15 Dumbbell Glute Bridges

THURSDAY 1/30

CROSSFIT

Every 1:30 for 6 mins:
4 Pause Front Squat (3sec), pick load
Complete as many rounds as possible in 12 mins of:
3 Macho men Complex, 135/95 lbs
15 Toes-to-bars

METCON MANIA

"ANNIE ON THE RUN"
For time:
50 Sit-ups 50 Double Unders Run, 400 m
40 Sit-ups 40 Double Unders Run, 400 m
30 Sit-ups 30 Double Unders Run, 400 m
20 Sit-ups 20 Double Unders Run, 400 m
10 Sit-ups 10 Double Unders

FRIDAY 1/31

CROSSFIT

Every 1 min for 10 mins: 3 Hang Squat Snatches
Complete as many rounds as possible in 16 mins of:
15 Overhead Squats, 95/65 lbs
30 Double Unders
15 Deadlifts, 95/65 lbs
30 Double Unders

METCON MANIA

3 rounds for time of:
Row, 800 m
12 Burpees
20 Kettlebell Front Rack Walking Lunges
20 Kettlebell Swings

SATURDAY 2/1

CROSSFIT

"CHAD"
For time: 1000 Weighted Box Step-ups, 45 lbs, 20 in

"A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. We did it as a celebration of his life and to honor his memory." -Dave Castro

SUNDAY 2/3

BARBELL CLUB


	

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