WOD Tuesday January 22 2109

WOD Tuesday January 22 2109

CrossFit

A, Warm Up

B, Front/Back Squat
On the Minute for 12 Minutes

C, For Time
50 Double Unders (150 singles)
21 Barbell Push Press 95/65
21 Pull Ups
50 Double Unders
15 Barbell Push Press
15 Pull Ups
50 Double Unders
9 Barbell Push Press
9 Pull Ups

WOD Monday January 21 2019

WOD Monday January 21 2019

No Office Yoga

CrossFit

A, Warm Up

B, Strict Press
5 sets of 2 reps at 75% every 90 seconds

C, “Double Vision”
15 - 12 - 9 - 12 - 15 of
Double DB Snatch
Burpee Box Jump

WOD Saturday January 19 2019

WOD Saturday January 19 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, 20 Minute AMRAP
(Teams of 2, one working and one resting)
50 Wall Balls
50 Double Unders (150 singles)
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull Ups
30 Bar over Burpees
20 Power Cleans 135/95
20 Push Jerks
10 Power Snatch
10 Muscle Ups (RIngs)

WOD Thursday January 17 2019

WOD Thursday January 17 2019

CrossFit

A, Warm Up

B, 20 Minute AMRAP of
50 DB Alternating Snatch 50/35
40 Wall Balls 20/14
30 DB Single Arm Alternating Hang Power Clean and Jerk
20 Pull Ups
10 HSPU

WOD Wednesday January 16 2019

WOD Wednesday January 16 2019

Yoga Stretch
630pm to 730pm

CrossFit

A, Warm Up

B, Front/ Back Squat
EMOM x 12

C, 3 Rounds of
20 Box Jumps 24/20
40 KB Swings 53/35

WOD Tuesday January 15 2019

WOD Tuesday January 15 2019

CrossFit

A, Warm Up

B, Deadlift/Ring Dip/Muscle Up
7 sets of 3 reps at 70%
every 2 minutes

C, 10 Rounds of
3 Deadlifts
3 Hang Power Clean
30 Double Unders (90 singles)

WOD Monday January 14 2019

WOD Monday January 14 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Strict Press
7 sets of 3 reps every 90 seconds

C, 12 Minute AMRAP of
9 Push Press 115/75
6 Bar over Burpees (57 minimum)
3 Toes to Bar

WOD Saturday January 12 2019

WOD Saturday January 12 2019

Lift
7am to 930am

CrossFit

A, Warm Up

B, 20 Minute AMRAP of (Teams of 2, one working and one resting)
100 Double Unders (300 singles)
200 Meter Run
10 DB Devil Press 50/35
18 Deadlift 185/125
12 HSPU
6 DB Lungester 50/35

WOD Friday January 11 2019

WOD Friday January 11 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, For Time
30 DB Deadlifts 35/25
30 DB Hang Power Clean
30 DB Push Press
30 DB Alternating Single Arm Snatch
30 KB Swings 53/35
30 Pull Ups
30 Box Jumps
30 Wall Balls
30 Double Unders (90 singles)
30 Toes to Bar
30 Burpee over DB’s
30 Calorie Row

WOD Thursday January 10 2019

WOD Thursday January 10 2019

CrossFit

A, Warm Up

B, 20 Minute EMOM (5 sets of each)
1 - 14/12 Calorie Row
2 - 50 Double Unders
3 - 15 KB Swings 53/35
4 - 200 Meter Run
5 - Rest (All rest together)

C, Sled Push
4 x 40ft x 225/155

WOD Wednesday January 9 2019

WOD Wednesday January 9 2019

Yoga
630pm to 730pm

CrossFit

A, Warm Up

B, Front Squat/Back Squat
On the Minute for 12 Minutes
C, 5 Rounds of
40 Air Squats
20 Push Balls
10 Hand Release Push Ups

WOD Tuesday January 8 2019

WOD Tuesday January 8 2019

CrossFit

A, Warm Up

B, Deadlift/ RIng Dips

C, 12 Minute AMRAP of
3 DB Lungesters 35/25
3 DB Box Step Ups
6 Box Jump Overs 24/20

WOD Monday January 7 2019

WOD Monday January 7 2019

Office Yoga
12noon to 1245pm

CrossFit

A, Warm Up

B, Strict Press
5 sets of 5 reps @ 65%

C, 7 Rounds of
7 Push Press 115/75
7 KB Swings 53/35
7 Bar over Burpees

WOD Saturday January 5 2019

WOD Saturday January 5 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, Teams of 2 (one working and one resting)
15 Clean and Jerks 135/95
200 Meter Run (team runs together)
15 Clean and Jerks
then
4 Rounds of
21 Box Jump 24/20
18 Pull Ups
15 KB Swings
12 HSPU

WOD Friday January 4 2019

WOD Friday January 4 2019

Office Yoga
12 noon to 1245pm

CrossFit

A, Warm Up

B, Power Clean Complex

C, 5 Rounds of
15 Wall Balls 20/14
15 Power Cleans 95/65

WOD Thursday January 3 2019

WOD Thursday January 3 2019

CrossFit

A, Warm Up

B, Front / Back Squats
EMOM x 12 (6 sets of Front and 6 sets of Back Squats)

C, 12 Minute AMRAP of
15 Box Jumps 24/20
12 Push Press 95/65
9 Pull Ups