WEEK 1: Jan 1-7
Happy New Year to everyone. This week we are introducing a weekly archived CrossFit Open Workout. This weeks archives open workout is from 2011 and will be on Wednesday. We will also be working on increasing our pull up strength, as I am sure it’s some of your goals to complete unassisted pull-ups by the end of the year. We will also be doing our infamous card game on Sunday which was a special request by one of our members. We hope to see you all this week and to help you attain your New Year’s Resolution of Fitness + Wellness.
Monday – Jan 1
Happy New Year – Gym is Closed!
TUESDAY – Jan 2
Conditioning
Complete a 2,018m Row
WOD
2 rounds for time:
60 Slams (each broken set add 10 reps)
1 lap burped Long jumps
20 (per leg) weighted step ups
WEDNESDAY – Jan 3
Technique
WODCrossFit Open 11.5 Benchmark Workout
20 Min AMRAP
5 Power Cleans
10 Toes to Bar
15 Wall balls
Finisher
Accumulate 5 minute plank
THURSDAY – Jan 4
Strength
Barbell Back Lunges 5-5-5
* Complete 10 crab walks after each set.
Technique
Double Unders
WOD
* 10 rounds for time.
20 Double Unders
15 Squats
10 Push ups
FRIDAY – Jan 5
Strength
Bench Press 5-5-5
Bent over row 8-8-8
Partner WOD
In teams of two:
complete 200 calories on the Assualt Bike
Finisher
Accumulate 5 minute wall sit
SATURDAY – Jan 6
Pull ups 2-2-2-2-2-2-2-2
* Rest 1-2 minutes in-between, if rest too long need to switch to weighted pull ups or lighter band.
WOD
On a 12-minute clock, 4 rounds of:
1 min: Alternating DB snatch
1 min: Sit-ups
1 min: Walking Lunges
Finisher
Extended foam rolling and Mobility
SUNDAY – Jan 7
Card Game!