Workout of the Day

Saturday, January 19th 2019

Bernie

AMRAP in 5 min
30/21 Cal Row
21 Hang Power Snatch
Max Lateral Burpees Over Bar

– Rest 5 min

AMRAP in 5 min
30/21 Cal Row
15 Hang Power Snatch
Max Lateral Burpees Over Bar

– Rest 5 min

AMRAP in 5 min
30/21 Cal Row
9 Hang Power Snatch
Max Lateral Burpees Over Bar

Rx: 95/65, 115/80, 135/95
Fit: 75/65, 95/65, 115/80
Dyn: 45/35>

Friday, January 18th 2019

Garret

Strength
Week 1 – Bench Press
 Warm Up
40-50% x 5
60% x 3
70% x 2

 Working Sets
80% x 2
86% x 2
92.5% x 2
*Rest 2 min + between sets

Metcon
AMRAP in 10 min
5 Deadlifts
10/8 Cal Bike
5 Bar Muscle Ups

Rx: 225/155
Fit: 185/135 or 155/105, BMU Mods
Dyn: 95/65, 5 Ring Rows + 5 Push-Ups

Thursday, January 17th 2019

Brian D

CrossFit Games Open 11.5
Complete As Many Rounds and Reps in 20 minutes of
5 Power Cleans
10 Toes to Bar
15 Wall Balls

Rx: 145/100, 20/14
Fit: 115/80, 20/14
Dyn: Hang PC (Lite BB), V-Ups, 10 lb

Wednesday, January 15th 2019

Emily Y

Strength
Week 1 – Back Squat
 Warm Up
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
*Rest 2 min + between sets

Metcon
RX 
3 Rounds for Time
10 C2B Pull-Ups
5 Front Squats (165/115)
10 Burpees

 Fit/Dyn
3 Rounds for Time
10 Pull-Ups
5 Front Squats
10 Burpees

Fit: 135/95
Dyn: 95/65, Ring Rows

Monday, January 14th 2019

Abigail

Strength
Week 1 – Sumo Deadlift
Warm Up
40-50% x 5
60% x 3
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
*Rest 2 min + between sets

Metcon
For Time
100 Double Unders
30 Ground to Overhead
100 Double Unders

Rx: 135/95
Fit: 115/80 or 95/65
Dyn: 75/55, Singles

Saturday, January 12th 2019

Jeff

RX
3 Rounds for Time
800m Run
10 Overhead Squats (135/95)
Max Set of Pull-Ups

*Score is your Time – Minus 1 Second Per Pull-Up you complete

FIT/DYN
3 Rounds for Time
800m Run
10 Overhead Squats
10 Pull-Ups

Fit: 95/65, P.U. Mods: Red Band Only or Low Box Jumping Pull-Ups
Dyn: 45/35, Ring Rows

Friday, January 11th 2019

Eric E

Strength
Test Week
1 Rep Max Back Squat

Metcon
AMRAP in 12 min
2 Push Press
2 Toes to Bar
2 Box Jump Overs
4 Push Press
4 Toes to Bar
4 Box Jump Overs
6 Push Press
6 Toes to Bar
6 Box Jump Overs……
*Up By 2 till Finish

Rx: 45/35, 20″
Fit: 45/35, 20″
Dyn: 35/25, <20″

Thursday, January 9th 2019

Scott A.

Conditioning
Rowing Intervals
3 Rounds
100m ME
100m Easy
100m ME
100m Easy
100m ME
Rest 2-3 Minutes.
Record lowest and highest split times for the ME rows.

Metcon
5 Rounds
1 min: RKBS
1 min: Sit-Ups
1 min: Burpees
1 min: Rest
*Score is total Reps

Rx: 53/35
Fit/Dyn: 35/25