Monthly Archives: January 2015

Monday, January 19 Gym Open @ 5:20pm

PREPARATION: 10 Shoulder Dislocates with PVC 10 Good Mornings with PVC 10 OHS with PVC Bar Complex: 5 Snatch Deadlift; 5 Muscle Snatch; 5 OHS; 5 Snatch Balance STRENGTH: 5-5-3-3-1-1 Snatch (heavier each set) Met-Con WOD: The following can be … Continue reading

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Friday, January 16 Gym Open @ 6:20am

PREPARATION: 30 Alternating KB Snatch light 10 Push Ups 20 Alternating KB Snatch medium 10 Push Ups 10 Alternating Snatch heavy 10 Push Ups STRENGTH: 5 sets of 5 Bench Press (heavier each set) Met-Con WOD: 3 cycles of the … Continue reading

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Thursday, January 15 Gym Open @ 6:20 am

PREPARATION: 2 rounds: 20 seconds of Air Squats; 10 seconds REST 20 seconds of Push Ups; 10 seconds REST 20 seconds of Pull Ups; 10 seconds REST 20 seconds of Sit Ups; 10 seconds REST STRENGTH: Push Press 5-5 Push … Continue reading

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Wednesday, January 14 Gym Open @ 6:20am

Preparing for the Unknowable It’s coming: The 2015 CrossFit Open. Are you going to be ready? Ultimately, the tests in the Open are to find the fittest CrossFitter, the “fittest CrossFitter’s tests.” Still, preparing for the ‘unknown’ and ‘unknowable’ can … Continue reading

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Monday, January 12 Gym open @ 5:20pm

PREPARATION: 6 minute EMOM of: 2 Bear Complex with barbell 5 V-Ups (Jacknife Sit Ups) STRENGTH: 7 minute EMOM of the following: 2 Hang Power Cleans + 1 Push Jerk increase weight each round Met-Con WOD: 100 DUs (or 250 … Continue reading

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Thursday, January 8 Gym Open @ 6:20am

PREPARATION: 21-15-9 of the following: calorie Row Wall Ball A T Y Crossover Symmetry Sequence STRENGTH: 5,5,3,3,1,1 Deadlifts Met-Con WOD: Min 1 Do 15 Thrusters + 5 Pull Ups Min 2 Do 12 Thrusters + 6 Pull Ups Min 3 … Continue reading

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Wednesday, January 7 Gym Open @ 6:20am

STRENGTH: 5,5, 3,3 1,1 reps of Cleans Met-Con WOD: 4 Clean and Jerks @ 95/55 (or 60% of your Max) 8 Pull Ups 12 KB Swings 16 Air Squats REST 1 minute 8 Clean and Jerks 12 Pull Ups 16 … Continue reading

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