Friday, 15 January 2021
Conditioning: For Time “Jackie” 1000 Meter Row 50 Thrusters (45/35) 30 Pull-Ups Post-WOD: 3 Rounds 21 Hollow Rocks 15 Tuck-ups 9 V-ups
Thursday, 14 January 2021
Conditioning: 5K Run Post-WOD: 3-Way Banded Hamstring Stretch (1 Minute Per Hold)
Wednesday, 13 January 2021
Conditioning: "CrossFit Total" Take 9 Minutes For Each Movement to Establish a 1 Rep Max - Strict Press - Back Squat - Deadlift (Score...
Tuesday, 12 January 2021
Conditioning - AMRAP 3: 50 DUs/100 Singles, 21 Burpees Max TTB - Rest 3 Minutes AMRAP 3: 50 DUs/100 Singles, 18 Burpees Max TTB - Rest 3...
Monday, 11 January 2021
Strength: Bench Press Take 10-15 Minutes to Build Up, Then Complete Moderate/Heavy 4 Sets X 5 Reps Conditioning: “Fight Gone Bad!” 3...
Friday, 8 January 2021
Strength: Take 10 Minutes to Warm-up Power Cleans Conditioning: AMRAP 5 - 7 Rounds “The Chief” (115/85) Max Cal Bike * Rest 5 Minutes...
Thursday, 7 January 2021
Conditioning: 2021 Meter Row * On the Minute - 5 Burpees Over The Rower ** Challenge - Nasal Breathing Only Post-WOD: 5 X 1 Minute Plank...
Wednesday, 6 January 2021
Strength: Strict Press Take 10-15 Minutes to Build to a Moderate/Heavy 5 Sets X 4 Reps Conditioning: AMRAP 20 20 KBS (53/35) 20 AbMat...
Tuesday, 5 January 2021
Strength: Squat Snatch Take 10-15 Minutes to Build to a Moderate/Heavy 1-1-1-1-1 Conditioning: 1 RFT 25 Power Snatches 25 Overhead...
Monday, 4 January 2021
Strength: Back Squat Take 10-15 Minutes to Build to a Heavy 3 Sets X 3 Reps Conditioning: 7 RFT 50’ Walking Lunges 10 Box Jumps (24/20)...
