WOD

Tuesday – 28Jan2020

Tuesday – 28Jan2020

“Hammer-driver” (AMRAP – Reps)
5 Rounds
AMRAP 3
250m Row or 200m Run
12 Toes to Bar
Max Hang Power Cleans (155,105)

Rest 2 Minutes between Rounds
Score is total Hang Power Cleans

L3: Knee to elbow, (135,95)
L2: Knee raise, (95,75)
L1: straight leg abmat situps, (75,55)

Accessories
-Bench Press 4×8
-DB hammer curl 4×12

Monday – 27Jan2020

Monday – 27Jan2020

Split Jerk (8×3)
Every 2:00 for 8 sets
3 Split Jerks + 1 Hold
– hold for 3 seconds in catch on last rep
– add weight each set up to a max for the day
“Tipsy Reindeer” (AMRAP – Rounds and Reps)
AMRAP 7
14 Front Rack Front Lunges (135,95)
14/10 Hand Release Pushups

L3: (115,75)
L2: (95,65)
L1: (75,45) or back rack lunges
Accessories
Posterior Chain Development:
-4×20 Medball good morning
-4×10 Russian KB Swing (As Heavy As Possible)

Saturday – 25Jan2020

Saturday – 25Jan2020

“Team super snatch” (Time)
40 hang snatches (95,65)
40 burpee box jump overs (24,20)
30 Hang snatches (115,80)
30 burpee box jump overs (24,20)
20 Hang snatches (135,95)
20 burpee box jump overs (24,20)
10 hang snatches (155,105)
10 burpee box jump overs (24,20)

Scaling for BBJO:
-burpee box jumps
-burpees with jump on to plate
-burpees

Scaling for hang snatches:
-scale back reps to weight where you can cycle first few rounds, but move to a heavier hang snatch at the set of 20reps and 10reps


Friday – 24Jan2020

Friday – 24Jan2020

Double-Unders (1 x Max Reps)
Max Double Unders in 2 Minutes
–must use judge–
“Burnt Toast” (AMRAP – Reps)
4 Rounds
1 Minute Assault Bike
1 Minute Double Unders
1 Minute Row
1 Minute Wallballs
1 Minute Rest

Each Movement is Scored Separately in this order
In scoring the different sets will represent the total reps of the each movement
*(You may start in different stations but enter scores in this order)*

Rx: Double Unders, (20,14)
L1: 1DU=2SU, (14,10)

After Party
Shoulder Strength:
-Strict Press – 4×6
-Plate Front Raise – 3×15

Thursday – 23Jan2020

Thursday – 23Jan2020

“Dumbbell Hell” (AMRAP – Rounds and Reps)
AMRAP 24
12 Dumbbell Renegade Rows (push up Plus Row each arm = 1 rep)
12 Dumbbell Burpee Deadlifts
12 Dumbbell Hang Clean n Jerks
36 Anchored DB Situps
100m DB Farmers Carry

Rx: (50,35)
L3: (35,20)
L2: (25,15)
L1: (20,10)

Accessories
Hip Strength:
3 Rounds:
-100ft banded monster walk (50ft forwards, 50ft backwards)
-45sec glute bridge hold

Wednesday – 22Jan2020

Wednesday – 22Jan2020

Paused Front Squat (7×4)
Pause for 3 Seconds below parallel with tightness and control – not bottomed out and no bouncing
“Nailed it” (AMRAP – Rounds and Reps)
3-6-9-12-15…..
Toes to Bar
Front Squat (95,65)

L3: (85,55), Knee to elbow
L2: (75,45), Knee raise
L1: (65,35), straight leg situps or toes to post

Accessories
Front Squat Strength:
-Terminal Knee Extension – Accumulate 70 reps each leg
-Wall Sit with KB in front rack – 4x30seconds

Tuesday – 21Jan2020

Tuesday – 21Jan2020

Clean Pull (3×8)
Every 2:00 Minutes for 8 sets
3 Flat Footed Clean Pulls – (just shrug-no arms)
–Add weight each set
–Stay flat footed as long as possible in order to recruit the posterior chain
–Most crossfit athletes tend to roll forward into the toes and use the quads to early
–The goal is to improve the movement today and make it feel right!!!
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

*12 min cap*
L3: (115,75), Banded ring dips
L2: (95,55), Horseshoe dips (banded or jumping with negative)
L1: (75,45), dips off box
Accessories
Back Builder:
-4x8each arm KB Row
-4×10 scap pull-ups

Monday – 20Jan2020

Monday – 20Jan2020

Skill
Spend 15 Minutes Practicing the highest level movement you can: Bar muscle ups
Chest 2 Bars
Kipping
“Gymmnie crickets” (Time)
2 Rounds for time:
10 Strict Pullups
200m Run
10 Pullups
200m Run
10 Chest 2 Bars 200m Run
10 Bar Muscle ups 200m Run

Scaling:
Strict Pull-ups: banded or jumping pull-ups
Pull-ups: jumping pull-ups with negative
Chest to bar: pullups or jumping chest to bar
Muscle ups: chest to bar, jumping muscle ups, jumping or banded chest to bar

Cash Out
100 AB-Mat sit-ups with a partner
(Throw medball back and forth)

Pump 19 Jan 20

Pump 19 Jan 20

Metcon (Time)
For Time
1000m Row
55 DB Bench
100 Russian Swings

Light weight for bench
-Should be able to do 25+ reps of kettlebell

Sat

Sat

Charlotte Moccia (Time)
“Charlotte Moccia”
Teams of Two
11 RFT
15 DB Box Step-ups (24/20) (50/35)
15 Push Jerk (95,65)
15/10 Push-ups
-One Dumbbell Step ups
-Alternate movements

L2: (35/25) (75/55)
L1: (25/20) (65/55)

*On January 15th at 7:35pm Charlotte Moccia was found on I-90 by a Massachusetts State Trooper.

Her life was saved in large part by a good samaritan who chased the car she was abducted in and reported the vehicle to police. Officers then stopped the vehicle and held the driver at gun point to save the girls life.

This WOD is in tribute to the State Police and man and his wife who followed the vehicle who are living heroes.


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