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CrossFit – Thu, Jan 25 Metcon (Time) Partner WOD: Cash-In 130/100 Cal Bike 5 Rounds 40 Push-ups 30 KBS 24/16kg 20 Deadlifts 225 / 155 lb

CrossFit – Wed, Jan 24 Push Jerk (10×3 same weight for all sets) On the Minute x 10: 3 Push Jerks * Performed at 65% 1RM Metcon (Time) 5 Rounds For Time: 500/425m Row 60 DU 30 AbMat Sit-ups

CrossFit – Tue, Jan 23 Overhead Squat (3×5 add weight each set) On the 3:00 x 3 Sets: 5 Overhead Squats Start First Working Set at 75-80% & Build Off the Rack Back Squat in place of OHS Back Squat (Weight) On the 3:00 x 3 Sets: 5 Back Squats Start First Working Set at

CrossFit – Mon, Jan 22 Push Press (6×2) 6 Sets [Same Weight Across]: 2 Push Press * Rest 1-2 Minutes Between Sets * Aim For Between 80-90% 1RM Metcon (Time) 3 Rounds For Time: 500/425m Row 12 Burpees 21 Box Jumps (24″/20″) Goal is sub 16

CrossFit – Sun, Jan 21 Overhead Squat (Every 3:00 x 3 (5 OHS Climbing)) On the 3:00 x 3 Sets: 5 Overhead Squats Start First Working Set at 75-80% & Build Off the Rack

CrossFit – Sat, Jan 20 Metcon (Time) Partner WOD 5 Rounds For Time: 60/48 Calorie Row 20 Hang Power Cleans 135 / 95 lb 20 Front Squats 135 / 95 lb

CrossFit – Fri, Jan 19 Power Snatch (3-3-2-2-1-1 add weight as you go ) Power clean as an alternative Metcon (Time) 5 Rounds For Time: 200m Run or 250m Row 15 Pull ups Goal is 10 minutes or better

CrossFit – Thu, Jan 18 Preventative medicine (Time) 1 Round For Time: 60 Step-ups 50 Wallballs 20 / 14 40 Burpees : ) 30 WallBall Box Step-ups 20 / 14 20 T2B *On the WallBall step-ups hold the WallBall in any position (The Chest, the Shoulder….. ) Goal should be sub 15 Extra work Stretch

CrossFit – Wed, Jan 17 Shoulder Press (Weight) On the 2:00 x 5 Sets: 1 Strict Press* Start First Working Set at 70-75% & Build To Heavy Metcon (Time) 5 Rounds: 50 DU 5 Clean & Jerks (135/95)

CrossFit – Tue, Jan 16