1-31 WOD- Wear long socks!

Friday: Wear long socks!
WarmUp
Row 750m
BandyLunge
3 Rounds
8 WallSquat
4 StrictPullUp

1) 6 Sets
BackSquat x (1pause+2regular) reps
Rest :30
StrictChinUp x 5 (weight or band as needed)
Rest :90

2) ForTime
5 RopeClimb 15′
5 HangSquatClean 115/75#
4 RopeClimb 15′
4 HangSquatClean 115/75#
3 RopeClimb 15′
3 HangSquatClean 115/75#
2 RopeClimb 15′
2 HangSquatClean 115/75#
1 RopeClimb 15′
1 HangSquatClean 115/75#

Cool
SmashHams (BB on pins)
Roll

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1-30 WOD

Thursday:

WarmUp
Run 400m
1 Len Inchworm
1 Len Spiderman

1) Take 15:00 to work on HandStand Walking|Hold|Progression

2) 3 Sets
Run 800m @85% ( or row 1000m @85% )
Rest/Walk 200m ( ActiveRest 3:00 )

Cool

1-29 WOD

WarmUp
Row 500m
BandyHam+QuickHip
3 Rounds
:10 HSH
10 PassThru
10 OHS
SnatchWarmUp Together

1) 7×1 Snatch (pause 1 sec at knee) Testing! Keep good form.

2) 7 Rounds ForTime
10 Burpee
10 TTB

Cool
SmashGlutes
Roll

1-28 WOD

WarmUp
Row 500m
Couch
3 Rounds
5 PullUp
10 WallBall
1) Take 15:00 to build to heavy Clean, not a 1RM
* Any style, squat or power. Log which on board.
2) 4 Rounds ForTime
Row 500m
25 WallBall 20/14#
Cool
SmashQuads
Roll

motivational-quotes-motivational-pictures-21

1-27 WOD

WarmUp
Row 500m
BandyLunge
2 Rounds
10 PushUp
10 Lunge

1) 3 Sets
Press x 5 reps
Rest :60
WeightedStepUp x 10 Reps (5/Leg, knee high box)
Rest :60

2) ForTime
80 AltLunge
40 PushUp
60 AltLunge
30 PushUp
40 AltLunge
20 PushUp
20 AltLunge
10 PushUp

Cool
SmashCuff
Roll

Motivational-Fitness-Quotes
Start of week 4 of the strict paleo Challenge- KEEP GOING- Make this week count and remember why you started. You got this.

Retesting SuperBowl Sunday- special hours.
Join us to retest/pictures/measurements Sunday at noon, KidFit 1:00pm, Oly and CrossFit 101 2:00pm. Gym closes at 3:00pm. To be able to win the grand prize you must retest and have measurements and pictures taken by end of day Monday Feb 3rd. Winners will be announced on Feb 4th.

1-26 WOD

2:00pm Olympic Lifting w/coach Troy (snatch work then benchmark WOD- Isabel)
2:00pm CrossFit 101 w/coach Steve
3:00pm KidFit
4:00pm Team (In groups of 5-> Tabtata)

In groups of (5) go to a Tabatha station and perform 20 secs on and take 10 sec off for 8 rounds. Move through each of the 4 stations.

Stations:
1. 50% of RMP deadlift, 2. pull up, 3. air squat if front squat is more then 145 then squat with barbell. 4. push ups.

Happy Birthday Cam followed by Paleo potluck!

1-22 WOD

WarmUp
Run 400m or Row 500m
BandyHam+QuickHip
3 Rounds
:10 HSH
10 PassThru
10 OHS
SnatchWarmUp Together

1) 7×2 HangSnatch (pause 1 sec at knee) @70-80% of 1RM; Rest :90

2) 5 Rounds ForTime
5 HangPowerSnatch 95/65#
7 BoxJump 30/24″
Row 250m (or Run 200m)

Cool
SmashGlutes
Roll

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