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CrossFit Programming – Week of January 13th, 2020

CrossFit Programming – Week of Jan 13th, 2020     Monday Deadlift 12 minutes Build to a Heavy 5 Reps   “Dunk Tank” For Time 21-15-9 Hang Power Clean 155/105 Burpees Over Bar   Tuesday Gymnastics, Balance, & Coordination For Quality 8 minutes Freestanding HS + Freestanding HSPU Practice      Directly into 8 minutes

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CrossFit WOD- 180924

  Strength Day E2MOM x 6 3 Front Squats** **30 DUs after each set   Then Tabata Bottom to bottom air squats *rest position is at bottom of squat    

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CrossFit WOD – 171228

Andrea making it look easy to hold the weighted squat.   Strength Front Squats 5-5-3-3-2-2-1-1 Gymnastics buy out   “Don’t you know yet? It is your light that lights the world.” – Rumi

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CrossFit WOD – 170715

Working with a Partner today to lighten the load.   MetCon 18min AMRAP- Partner WOD 9 Front Squats (155/110) 15 Ring Rows 21 Burpee Plate Slams (45/25) *P1/P2 Alt movements   “Feel yourself climbing the mountain.” – A.D. Posey  

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CrossFit WOD – 170615

Rudy just knocking out some front squats.   MetCon 3RFT 400m Run 20 Pull-ups 10 FSQ (155/110) *15min cap  Then 100 Hollow Rolls   “Success is walking from failure to failure with no loss of enthusiasm.” Winston Churchill

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CrossFit WOD – 170214

If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life!   BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also pick to hold 1 weight or 2 weights for heavier

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CrossFit WOD – 161227

You will never know how far you can go until you give it a try.   It won’t be easy.  Frankly, it shouldn’t be easy. But it’ll be worth it…   MetCon (last completed 6/7/16) 21-15-9-3 For Time Front Squats (115/80) Pullups *12min Cap   Then   50 Hollow Rocks

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CrossFit WOD – 111618

Time to hit some PR’s today!   Strength/Skill 15-20min to Find 10RM Front Squat   You heard me right.  Just a chance to lift some big weight.  Cardio?  Mmmmmmmaybe… in a way…  

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CrossFit WOD – 161005

How is everyone feeling this week, so far?   MetCon 21-15-9 Front Squats (165/115) DUs* Pullups *DUs = 42, 30, and 18 *15min Cap   We are in a power month.  Be on the look out for some maxes coming up throughout…

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