WOD
Monday 1/30/17 – Sunday 2/5/17
January 29th, 2017
RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN?
SRCF Rowing Fundamentals & Power- 3 Week Clinic
Get a workout and some serious skill work in during these group sessions with CF Level 2 Coach, Todd Sharp and Collegiate level Rower, Ryan Greene. 6pm-7 pm $100 non member, $75/member
Monday 1/30/17
1.
Deadlift
3-3-3-3-3
2.
3 Rounds for Time of:
15 Deadlifts 185/135
15 Goblet Squats 70/35
15 Box Jumps 24/20
Tuesday 1/31/17
1.
EMOM x 20
Minute 1: 15/10 Calorie Row
Minute 2: 10 Handstand Push-Ups
Minute 3: 40 Double-Unders
Minute 4: 4 Muscle-Ups
Wednesday 2/1/17
1.
Back Squat
3-3-3-3-3
2.
As many rounds & reps as possible in 7 minutes of:
1 Power Clean
2 Front Squat
3 Push Press
4 Thrusters
Rx = 95/65
Thursday 2/2/17
1.
For Time:
1,000 Meter Run
50 KBS 70/53
40 Box Jumps 24/20
30 Hip Extensions
20 Parallete Pass Throughs
1,000 Meter Run
Friday 2/3/17
1.
Power Clean
3-3-2-2-1-1-1
2.
30 Power Cleans 155/105, rest 2 minutes
30 Burpees, rest 2 minutes
20 Squat Cleans 155/105, rest 2 minutes
20 Burpees
Saturday 2/4/17
1.
As many rounds & reps as possible in 20 minutes of:
10 Pull-Ups
15 Push-Ups
20 Air Squats
Sunday 2/5/17
1.
As far as possible in 12 minutes of:
Hang Power Snatch 95/65
Sumo Deadlift High Pull
3/3, 6/6, 9/9, 12/12…
Monday 1/23/17 – Sunday 1/29/17
January 22nd, 2017RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN?
SRCF Rowing Fundamentals & Power- 3 Week Clinic
Get a workout and some serious skill work in during these group sessions with CF Level 2 Coach, Todd Sharp and Collegiate level Rower, Ryan Greene. 6pm-7 pm $100 non member, $75/member
Monday 1/23/17
1.
Overhead Squat
3-3-3-3-3
2.
As many rounds & reps as possible in 8 minutes of:
20 Double-Unders
10 Overhead Squats 95/65
5 Bar Facing Burpees
Tuesday 1/24/17
1.
5 sets of:
Handstand Push-Ups, 8-12 reps
rest 30 seconds
Pull-Ups, 8-12 reps
rest 30 seconds
2.
As many rounds & reps as possible in 10 minutes of:
6 Toes-to-Bar
8 AKBS 70/53
Wednesday 1/25/17
1.
Clean & Jerk, heavy double
2.
As many rounds & reps as possible in 16 minutes of:
7 Hang Power Cleans 135/95
14 Sit-Ups
21 Wall Ball Shots 20/14
Thursday 1/26/17
1.
For Time:
Handstand Hold, accumulate 2 minutes
800 Meter Run
Push-Ups, 2 minutes max reps
600 Meter Run
Plank, accumulate 2 minutes
400 Meter Run
Friday 1/27/17
1.
Snatch- Squat or Power
2-4-2-4-2-4
2.
EMOM x 6
Odd- 12 Power Snatch 75/55
Even- 10 Bar Facing Burpees
Saturday 1/28/17
1.
For Time:
15-12-9 reps
Thruster 95/65
400 Meter Run
into,
18-24-30
Pull-Ups
200 Meter Run
Sunday 1/29/17
1.
3 Rounds for Time of:
10 Lateral Weighted Step-Ups 53/26, 1 KB
50 Meter Crab Walk
10 Lateral Weighted Step-Ups
50 Meter Bear Crawl
