WOD

Saturday

Saturday

Metcon (AMRAP – Rounds)
Team Titan Triplet
Teams of 2
AMRAP 24
P1:
The Triplet
12 Power Snatches (115/80)
12 Box Jumps (30/24)
12 Burpees
P2:
500m Row *can sub 500m Ski .75Mi Bike or 400m Run

L2: (95/65) (24/20)
L1: (75/55) (Step-Ups)

-Score is total completed 500m Rows plus complete rounds of the triplet
-Extra reps and meters do not count today
Cash Out
Extra Endurance
Every 3:00 for 3 sets
20 Push-ups
80 DU or 160 SU or 2:00 attempts
Gymnastics
EMOM 9
Odd: HS Walk Practice scale- shoulder taps
Even: Tempo Box HSPU 5 reps 32-1

Friday

Friday

Squat clean+Split Jerk+Hang Squat Clean+Split Jerk (Every 2:00 for 10 sets)
-1 rep of each
-must remain on the bar

-Start w empty bar and work up to max
Metcon (Time)
“Wo-man-up”
For Time
12-9-6-3
Ring Muscle Ups
Front Squats (185/125)

L3: (9-6-3-2 MU)
L2: 15-12-9-6-3
(135/95) (C2B)
L1: (105/70) (Ring Row or Jumping PU)


Fit Camp

Fit Camp

Warm-up
EMOM 6
:20 L-Sit Hold off Rings or Bar
:40 Rest
Strength
4 RDS
50 Ft KB OH Carry L
5 Suitcase DL L
50 Ft KB OH Carry R
5 Suitcase DL R
10 Hollow Rocks
Metcon (1 Rounds for time)
Every 2 min for 24 mins
8 Thrusters (75/55)
8 OH Lunges
5 Burpees over the Bar

RX*: (DB 35/25)
L2: (55/45)
L1: (45/35) (Front Rack Lunge) (Burpees)

*Score best RD
Mobility
5-10 Mins
Roll, Stretch, ROM

Wednesday

Wednesday

Deadlift (3×3@90%)
-Try to keep these touch n go today
-3 second eccentric motion on each rep
Metcon (AMRAP – Reps)
METCON:
“Spinnin’ Round…Round”
4 Rounds
AMRAP 1 Minute of each movement
Max Calorie Row
Max Kettlebell Swings (70,53)
Max Burpees
Rest 1:30 between Rounds

-With a running clock and no designated rest between movements
Extra Oly
EVERY :60 Seconds for 5 sets
3 Muscle Snatches (flat footed)
EVERY :90 Seconds for 5 Sets
3 Hang Snatch High Pulls (flat footed)
EVERY 2:00 for 5 Sets
3 Power Snatches

-with a continuous clock–keep adding 5-10lbs per set until you reach a heavy weight that you can manage for the remainder of the sets–


Tuesday

Tuesday

Pull-ups (EMOM 10)
-3-5 Kipping, C2B etc n
-Work on Kip and technique
-Sub technique work or negatives for those limited with strength
Metcon (Time)
“Synthesize”
7 Rounds
7 Strict Pullups
14 Wall Balls (20/14)
200m Run

Scaling options:
RX+ Use a Vest if you have it
L3: (5 Strict PU)
L2: (Negative/Banded PU) (14/10)
L1: (Ring Row w Pause) (5RDS)

*If weather is limiting factor for the run sub to 60 Double Unders or 30 Bodyweight Step ups(24,20) to substitute the 200m run instead of your normal rowing substitute.

Cash Out
-Monthly Challenge
B) Draper Forehead Curls 4×6
C) Single Arm DB Tri Ext 4×15-20

Monday

Monday

Push Press (1RM )
-In 15 mins establish a 1RM
Metcon (AMRAP – Reps)
“Head Jammin”
AMRAP 9
3-6-9-12-15-18
Handstand Pushups
Hang Power Cleans (155,105)

L3: (115,80) (AB-Mat)
L2: (95,65) (Off-Box)
L1: (65,45) (Pike HS Or Seated)


Saturday

Saturday

“Partner Rankel” (AMRAP – Rounds and Reps)
AMRAP 25 (as many rounds as possible)
6 Deadlifts (225,155)
7 Burpee pull-ups or Sub Burpee Box Jumps (24,20)
10 Kettlebell swings (70,53)
Run 200m Together

L3: (185,125) (53,35)
L2: (155,105) (35,26)
L1: (95,65) (18) (Burpees)


Friday

Friday
Announcements:
The CrossFit Games OPEN is coming soon. The road to the CrossFit Games for those of us that do not know starts with an online competition of 5 workouts over 5 weeks. Athletes/Coaches/Members of all ages from all over the world can compete in the online qualifier and use this as your yearly testing to see how much you have improved from the year before. The world class athletes will be using this online competition to qualify themselves for the World CrossFit Games but for the rest of us we will be using this as a great way to compete within our community and to compete against our friends all over the world. You can set custom leaderboards just between your friends and custom leaderboards just between your gym. There are many ways to measure our fitness but the CrossFit OPEN is truly one of the best tests to see if you are getting better and if your are dialed in on your training, recovery and diet. Whether you sign up or not you will all be testing the workouts each friday during the OPEN, which starts on Thursday February 21st. Every Thursday at 8pm the CrossFit Games will releaase the workout of the week on facebook live or Youtube live and the whole CrossFit Community sits there in anticipation as we wait to see what Dave Castro has conjured up for us. After the release of the workout they have two of the top competitors in the World perform the workout hed to head. Its a really fun event in itself just to watch these awesome athletes tackle the wod and then we get to do it the next day.

The cool thing we will be doing this year is the INTRAMURAL OPEN. This will be and in house team competition between all the members that sign up for the OPEN. We will have team captains that draft athletes from the OPEN that are signed up to compete. During each week of the OPEN we will have a FRIDAY NIGHT LIGHTS competition between all the teams and encourage everyone to come out and watch and participate.

1 Squat Snatch+ 1 OHS + 1 Hang Squat Snatch + 1 OHS (Every 2:00 for 10 sets)
– Buid Up to a max for the complex
-Must remain on the bar for all the reps

-Start light and work up to daily max
-Coach note- quick warmup to allow plenty of time for early sets
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

L3: :(30 DU ATT)
L2: (55/45)
L1: (60 SU) (45/33)

FIT CAMP

FIT CAMP

Warm-up
3 Rounds
5 Yoga Burpees
10 Bottoms Up Squats
20 Hollow Rocks
Metcon (Calories)
EMOM 10
:15 Max Effort Cal Bike/Row/Ski
Strength
3 Rounds
5-8 KB Row
10 KB Floor Press
100 Ft. One Arm Front Rack Carry (50 EA way)
Metcon (Time)
5RFT

10 Burpees
10 Jump Squats
10 Shuttle Sprints (5 up&back)


Wednesday

Wednesday

Power Clean (3×3)
-Perform 3 sets at 90%
-Reset on each rep
Metcon (Time)
“Wheelhouse”
1000m Row
50 Wallballs (20,14)
25 Power Cleans (185,125)

L3: (155/105)
L2: (135/95) (14/10)
L1: (95/65)

– Should be a heavy power clean
– Athletes would be wise to reset or drop each rep
Finisher
1) BB RDL 3X10
2) Loaded Russian Twists 3×20 (ea)

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