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W.O.D.

Week of 1/21/19

Monday

*Monday 1/21 Regular Schedule all classes

Weightlifting
Back Squat (Week 1 of 4)
Back to our regular squat program and some mid range conditioning for those of you getting excited for the CrossFit Open.

5 x 65%
5 x 75%
Max reps at 85%

SUPERSET each set with;

5 Weighted Chin-Ups
*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.

Metcon
15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups

RX+ 4/3 Muscle Ups or BMU

* Box 2 Big Bear Ski Trip few spots left

* 5am and 6am appointment only – must check in 12 hours before class via Zen..
* Yoga yes coming in February

Wednesday  

Every 4min. x 6 Rounds:
500m Row
5 Deadlifts @75-80% of your 1RM

Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.

Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec.

Weekly updates

* Box 2 Big Bear Ski Trip few spots left

* 5am and 6am appointment only – must check in 12 hours before class via Zen.
* Yoga yes coming in February

Thursday

Metcon
EMOM x 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

RX is 135/95
RX+ is 155/105
RX++ is 185/125

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don’t take the weight off. If you must go lighter, that’s fine, just make it something challenging.

‘Cindy’ Board WOD
Weekly updates
* 5am and 6am appointment only – must check in 12 hours before class via Zen.
* Yoga yes coming in February

 Friday

Pick a Board WOD or Make up day.
Weekly updates
*Monday 1/21 Regular Schedule all classes
* 5am and 6am appointment only – must check in 12 hours before class via Zen.
* Yoga yes coming in February

Sunday

Sunday Service at 9:30

Weekly updates