Daily WOD (workout of the day)

Wednesday

Overhead Squat
3-3-3-3-3

Good job on the grinders and chippers folks.

Remember…Active shoulders, tight core, deep squats!

Kurt and Barb hittin’ the couples Crossfit yesterday.  Enjoy Barb’s nice deep squatting ability and Kurt’s sweat trail from GHD back extensions.  I also love the paleo sweat angel created by Kurt.  I would love to get this image on the back of some T-shirts!

Tuesday 1/19

For Time
10 GHD Sit Ups
10 Back Extensions
30 Thrusters(95#/65#)
50 Pull Ups

30 GHD Sit Ups
30 Back Extensions
20 Thrusters
35 Pull Ups

50 GHD Sit Ups
50 Back Extensions
10 Thrusters
20 Pull Ups

The Porch
10 GHD Sit Ups
10 Back Extensions
20 Thrusters(95#/65#)
30 Pull Ups

20 GHD Sit Ups
20 Back Extensions
10 Thrusters
20 Pull Ups

30 GHD Sit Ups
30 Back Extensions
5 Thrusters
10 Pull Ups

The Pack
10 GHD Sit Ups
10 Back Extensions
20 Thrusters(65#/45#)
30 Pull Ups

20 GHD Sit Ups
20 Back Extensions
15 Thrusters
20 Pull Ups

30 GHD Sit Ups
30 Back Extensions
10 Thrusters
10 Pull Ups

Puppies
10 Sit Ups
10 Back Extensions
20 Thrusters(45#/25#)
20 Assisted Pull Ups

20 Sit Ups
20 Back Extensions
15 Thrusters
15 Assisted Pull Ups

30 Sit Ups
30 back Extensions
10 Thrusters
15 Assisted Pull Ups

Thursday 1/14

“Mr. Joshua”
5 rounds for time
run 400m
30 GHD Sit ups
250# (185#) DL x15

The Porch:
3 rounds for time
run 400m
30 GHD Sit Ups
250# (185#) DL x15

The Pack
5 rounds for time
run 400m
15 GHD Sit Ups
185# (135#) DL x15

Puppies:
4 rounds for time
run 200m
10 sit ups
45-65# DL x10

Buttercups
3 rounds for time
run/walk 200m
10 Sit ups
10-35# DL x10

Wednesday 1/13

15-1 Hand Stand Push Up Ladder
with
1-15 L Pull Up Ladder
by 2’s

So…..
15 HSPU, 1 L-Pull Up
13 HSPU, 3 L-Pull Ups
11 HSPU, 5 L-Pull Ups
all the way to…
1 HSPU, 15 L-Pull Ups

Porch and Pack
Go from 10-1 and 1-10 by twos

Puppies and Buttercups
Use the 10-1, 1-10 count but do pull ups, band assisted or jumping,
and push ups with your feet on the highest box you can.

Tuesday 1/12

5 Rounds for time
45# BB Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Porch:
45# BB Overhead walking lunges, 35 feet
21 burpees

Pack:
5 rounds
25# Barbell overhead walking lunges, 50 feet
21 burpees

Puppies:
4 rounds
PVC upto 10# Overhead walking lunges, 35 feet
15 burpees

Buttercups:
4 rounds
PVC overhead walking lunges, 25 feet
10 burpees

Monday

CrossFit Total

Warm up well, then find your One Rep Maxes in each of the following lifts:

Back Squat
Shoulder Press
Deadlift

Do these competition style with 3 attempts at each lift. Record the heaviest of each lift, add them up and post back here.

HAPPY BIRTHDAY JON!


Tuesday

Elizabeth

21-15-9 reps of:
Clean 135 pounds
Ring dips

Big Dawgs:
As Rx’d
Women 95#

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

Monday

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Big Dawgs and Pack:
As Rx’d

Puppies:
5 rounds of:
Run 200 M
12 beginner or assisted pull ups

Buttercups
3 rounds
run 200 M
12 beginner or assisted pull ups

Wednesday

Christie's Class:

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

5:30 crew

Training:
3 sets:
12 SDLHP – 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters – 35/20#/h
AMRAP Double Unders in 60 sec

rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken – 20/14″
25 sit ups

post reps of doubles and notes to comments
do not time the last couplet
welcome all new dawgs, competition shirt short list coming

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