10 Jan Mon 11th Jan

Strength: Front Squats

3 x 5 Across @ 70 – 80% of your 1RM

WOD: 7 min AMRAP

3-6-9-12-18-21…..

Thrusters 45/25kg

T2B

08 Jan Sat 9th Jan

WOD: Hero wod “Harper”

23 min AMRAP

9 chest-to-bar pull-ups
15  power cleans (60/40)
21 air squats
400-meter run with a 20/10 kg plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

07 Jan Fri 8th Jan

Strength: Strict Press 4 x 10 reps

WOD: 10 min AMRAP

20 Double Unders

15 Push Press (50/30)

10 Toes to Bar

3 min rest

Finisher: For Time

100 Burpees

06 Jan Thu 7th Jan

EMOM: 3 rounds

Calorie Row 15/12

HSPU  10 / wall climbs 3

Box Jumps 15

Rope Climb 1

WOD: 3 Rounds For time

800m Run

50 Wall Balls

(if raining 100 Double Unders)

05 Jan Wed 6th Jan

Skill: Pull Up/Chest to Bar progressions,

3 x 5 Lower from a pull-up to a hang as slowly as possible

3 x max plank holds

WOD: Complete as many reps as possible in 7 minutes

Reps: 3, 6, 9, 12, 15, 18, 21 …

Thruster (45/30)

Chest to Bar Pull Ups (scale pullups or ring rows)

REST 3 minutes

WOD: 7 min AMRAP

12 KB Snatches (24/16)

15 Burpees

04 Jan Tues 5 Jan

Skill: Squat Clean, Jerk

WOD: Open Workout “11.3”

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean and Jerk (75/50)

Finisher: 5 rounds

1 minute max reps deadlifts

1 minute max reps hand release pushups

30 Dec Thurs 31st Dec

Strength: O/H Squat; warm up to a 1×10 RM

WOD:  18-15-12-9-6-3 (For Time)

O/H Squat 4o/25kg

lateral burpees over bar

29 Dec Wed 30th Dec

Only 8 WEEKS Until the CrossFit Open!!!! you may see us re-visiting some of the past open workouts each week, heres wod 1 from 2014 “Wod 14.1″…….enjoy

Strength/Skill: 

1.) T2B Ladder 1-2-3-4-5-6-7-6-5-4-3-2-1 (sets to be done unbroken)

2.) 3 Attempts a max (unbroken) Double unders

WOD: 14.1

10 min AMRAP

30 Double unders

15 snatches 35/25kg

27 Dec Tue 29th Dec

Strength: Deadlift; work up to a 2RM

WOD:

5rounds;

7 Deadlifts 70/55kg

7 over bar burpees

3min rest

4rounds;

6 Power cleans 50/35kg

5 HSPU/ 3 w.climbs

3min rest

3rounds;

10 push press 50/35kg

400m run

23 Dec Thu 24 Dec

“12 Days of Christmas”

1. SDHP  40/25kg
2. Front Rack Lunges
3. HSPU
4. Burpees
5. Push Press
6. Front Squat
7. Cleans
8. Deadlifts
9. Thrusters
10. Press Ups
11. Snatches
12. 1km Run