Saturday 200125
POSTED DATE: SATURDAY, JANUARY 25TH 2020
NEWS
CrossFit
WOD: “Porta John”
RX – Fitness – SWEAT
Team of 2
30 AMRAP
10 Dumbbell Reps** (50/35) - (35/25) – (25/15)
8 20m Shuttle Runs
-Complete Full Rounds Before Switching-
**Dumbbell Reps**
0:00 – 10:00 minutes
10 Dumbbell Snatches
10:00 – 20:00 minutes
10 Dumbbell Hang Clean and Jerks
20:00 – 30:00 minutes
10 Single Dumbbell Thrusters
Friday 200124
POSTED DATE: FRIDAY, JANUARY 24TH 2020
NEWS
CrossFit
WOD: “Speedo”
RX – FITNESS – SWEAT
Teams of 3
AMRAP 30:
300 Meter Row
20 Plate Hops (quick feet!)
10 Thrusters (65/45) – (45/35) – (Air Squats)
(partner does full round and then switch)
MOfit
Same as CrossFit
Thursday 200123
POSTED DATE: THURSDAY, JANUARY 23RD 2020
NEWS
CrossFit
WOD: “Cheaper By The Dozen”
RX
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Machine
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Machine
…
Up By 3’s Until Finish
FITNESS
AMRAP 12:
3 Deadlifts (155/105)
3 Toes to Bar
3 Calorie Machine
6 Deadlifts (155/105)
6 Toes to Bar
6 Calorie Machine
…
Up By 3’s Until Finish
SWEAT
AMRAP 12:
3 Deadlifts (keep light)
3 Hanging Knee Raises
3 Calorie Machine
6 Deadlifts
6 Hanging Knee Raises
6 Calorie Machine
…
Up By 3’s Until Finish
MOfit
FITNESS
AMRAP 20:
3 Deadlifts (155/105)
3 Toes to Bar
3 Calorie Machine
3 Jump Squats
3 Burpees
6 Deadlifts (155/105)
6 Toes to Bar
6 Calorie Machine
6 Jump Squats
6 Burpees
…
Up By 3’s Until Finish
Wednesday 200122
POSTED DATE: WEDNESDAY, JANUARY 22ND 2020
NEWS
CrossFit
WOD: “Double Zero”
RX
AMRAP 15:
20/14 Calorie Bike
30 Russian Kettlebell Swings (70/53)
60 Double Unders
Fitness
AMRAP 15:
20/14 Calorie Bike
30 Russian Kettlebell Swings (53/35)
90 Single Unders
SWEAT
AMRAP 15:
20/14 Calorie Bike
30 Russian Kettlebell Swings (35/26)
90 Single Unders
MOfit
Same as CrossFit
Tuesday 200121
POSTED DATE: TUESDAY, JANUARY 21ST 2020
NEWS
CrossFit
Strength: Push Press
12 minutes to build to build to a heavy set of 6 reps (4-5 total sets)
WOD: “Aleve”
(15-minute cap)
RX – Fitness
For Time:
Buy-In: 80/56 Calorie Bike
21-15-9
Shoulder to Overhead (135/95) - (115/85)
Pull-ups
Cash-Out: 1000/800 Meter Row
SWEAT
For Time:
Buy-In: 50/35 Calorie Bike
21-15-9
Shoulder to Overhead (keep light)
Ring Rows
Cash-Out: 600/400 Meter Row
MOfit
AMRAP – 12 minutes
6 Push Press (building each set)
12 Shoulder Taps
24 Mtn. Climbers
(rest 45s)
WOD: For Time:
Buy-In: 80/56 Calorie Bike
21-15-9
Shoulder to Overhead (135/95) - (115/85)
Pull-ups
Hollow Rocks
Cash-Out: 1000/800 Meter Row