WEEK 3: Jan 15-21

Great turn out last week! Thanks to everyone old and new for dropping by. This Monday we will try to hone in on our handstand push-up skills with a few drills sure to help you. Tuesdays Conditioning will be some different styles of sled work. We are also introducing some different types of strength work for you on Wednesday. Our weekly CrossFit Open WOD is set up for you on Thursday. The following is a link to the open workout movement standards. Have a look to see specifically what is required for this workout if you are curious:

CrossFit – Open Workout 13.2 – Movement Standards with Julie Foucher

Finally a chipper for Saturday and a variation of Fight Gone Bad Sunday. Hope to see you all this week again!

Monday – Jan 15

Handstand Push up Skill

3 RDS
5 Push up and wall walks
2 (each direction) 360 pike walks

Technique

HSPU and Double Unders

WOD

2 Rounds of the Following:
7Min AMRAP:
15 Cal Assault bike
5 Pull-ups
20 Double Unders
Rest 3minutes
7Min AMRAP
15 Cal Row
5 HSPU
20 Walking Lunges
Rest 3 minutes

TUESDAY – Jan 16

Conditioning

7Min AMRAP
Sled drags (TRX)
Low Bar Sled Pushes

WOD

21,15,9
Toes to Bar
Thrusters (95,65)

WEDNESDAY – Jan 17

Strength

Front Squat 5-5-5-5
* In between each set perform 10 pistol squats per leg then rest 2 minutes.

WOD

3 rounds for time:
500m Row
21 KB swings
9 Pull ups

THURSDAY – Jan 18

Strength

Australian Pull ups 10-10-10-10
Windmills (per side) 10-10-10-10

CrossFit Open 13.2 Benchmark Workout

AMRAP 10 minutes:
5 Shoulder to overhead (115,75)
10 Deadlift (115,75)15
15 Box jumps, 24″/20″ box

FRIDAY – Jan 19

Strength / Skill

10 (per side) Single Arm Sott Press
10 (per side) shoulder taps
3 (per side) Turkish get up

Technique

Power Cleans

WOD

15 minute AMRAP
30 wall balls
20 (total) Single Arm DB Overhead Squats
10 Power Cleans (115,75)

SATURDAY – Jan 20

WOD

10 Mountain Climbers
20 Burpees
30 Sit ups
40 Push ups
50 Walking Lunges
50 Air Squats
40 Push ups
20 Burpees
10 Mountain Climbers

Finisher

3 rounds
20 Russian Twists
20 Hollow Rocks
20 Trx Knee tucks

SUNDAY – Jan 21

WOD

3 rounds of 1 minute on, 1 minute off:
Assault Bike
Dumbbell Push press
Split Squat Jumps
Renegade Row
Goblet Squat