Jan 28 – Feb 3, 2019

Monday January 28, 2019

OHS 3-3-3-3-3


10 RFT

10 Thrusters 115/80lbs

45 DUs

22 minute Time Cap

We’re working on positioning today in the OHS. The weight will be heavy enough to give us some good feedback. Consider having your lifting partner record you as you squat so that you can SEE your flaws! The wod is a variation of Open WOD 17.5, but the reps are higher and the weight is heavier.


Bench Press 3-3-3-3-3

Superset w/3 sets of 10 scapular pull ups


16 min AMRAP

12/9 Calories on the rower

9 Box jumps 30/24”

6 Ring MUs

Today’s bench press goal should be your previous 1 or 2 rep max. Make sure you check your numbers before coming to class! The wod provides some pulling (on the rower and Ring MU’s) to compliment the push done yesterday (OHS and thrusters.) Be careful on the tall box jumps taking a drop step if need be, and step down don’t jump down unless you are confident in your tall box jumps. If you perform 1 movement per minute, you’ll get a score of just over 5 rounds. 


Build to a heavy Snatch grip DL double in 15 min


3 Person Teams

75 DB Man Makers for time

Men: 50lbs

Women: 35lbs

25 minute Time Cap

Please watch the Snatch Grip DL video above as this movement should be more snatch than dead lift. The man makers can be divided however the team sees fit, but only one person may work at a time. Watch the video for movement standards. This is going to be our second grinding wod this week so prepare yourself mentally to suffer a little along with your team.


Shoulder Press


Superset w/3 sets of strict pull ups

Set 1: Max effort

Set 2: 50% of set 1

Set 3: 50% of set 1


Crossfit Open WOD 18.1

20 min AMRAP


10 DB Hang Clean and Jerks 50/35lbs

14 Cal Row or Bike (sub 200m run if need be)

The shoulder press is a staple of many traditional strength and conditioning programs, and continues to have far reaching implications where Crossfit is concerned. Your success in this press will lend itself to greater success in many other movements such the jerk and handstand push up. The pull up provides direct opposition to the shoulder press (working opposing musculature), and should be tracked closely as well. You should know how many pull ups you can do! The wod today is another grind session, and if you need a little help CLICK HERE to watch a video by Brook Ence on how to be more efficient!


5 sets of 100ft Reverse sled drag for max weight

*GHD must be loaded with people!


3 min Max distance HS Walk or Max Effort Wall walks

-Rest 3 min-

3 min AMRAP Bar MUs

-Rest 3 min-

3 min AMRAP Pistols

Load the GHD with people for the reverse sled drag today, and get after it! Today is our weekly gymnastics day with touches on the Big 3: handstands, muscle ups, and pistols. 3 minutes isn’t a lot of time so please make sure that you arrive early to warm up, and/or make the most of the coach-led warm up. There is no escaping these movements so your goal should be to master the progressions as you seek proficiency in each of them. This format should be a welcome change to the grinding wods that we’ve had this week. Enjoy!


January Birthday Partner WOD


Burpees over the bar

Dead Lift 150% Avg Bodyweight

Clean (Power or Full) 75% Avg Bodyweight

*Partners may divide the work however they see fit, but only 1 person may work at a time. This WOD goes out to all our January birthdays of 2019!


25 minute AMRAP

10 Pull ups

20 Jumping Lunges

:30 sec Tall plank

400m Run

10 Pull ups

20 Jumping Air squats

:30 sec Low plank

500m Row