W.O.D.s

CROSSFIT“Christine”3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 ______________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M) 8(H) Tempo Leg Press (:04 ecc)8(L) 8(M) 8(H) 15-12-9Kettlebell SwingPullover Side Plank Hold2x :20 (both sides) ______________________________ COMPETITORFor quality:3:00 Ski Erg2:00 Row1:00 Assault Bike-Banded Stretches- 5 rounds for reps:AMRAP 3:003-5 […]

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Lateral Raise8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Biceps Curl8-12 Trieps

CROSSFIT3 rounds for quality:20 Scissor Kick (total)15 Weighted Pulse-up1:00 Plank For time:1500m Assault Bike-then 10 rounds-5 Pull-up10 Push-up15 Sit-up-then-1500m Assault Bike ____________________________ STRONGFITWeek 12 rounds: (very light)15 Face Pull12 Lying Side Adduction10 Cuban Press 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder Press(alternate rounds with a partner) 3 rounds:No rest between

CROSSFIT3 rounds:8 Step Down (both legs)8 Single-Leg RDL (both legs)(alternate rounds with a partner) For time:50 Double Under25 Wall Ball 20/1425 Kettlebell Swing 53/3540 Double Under20 Wall Ball20 Kettlebell Swing30 Double Under15 Wall Ball15 Kettlebell Swing20 Double Under10 Wall Ball10 Kettlebell Swing _________________________________ STRONGFITWeek 18 rounds::10 Bike:20 Rest Partner Hamstring Curl3×8 (constant resistance) Tempo Bulgarian

GYM HOURS 7a-12p CROSSFIT“New Year New You”AMRAP 20:00 (with a partner)24 Toes to Bar24 Power Clean 95/6524 Burpee Over the Bar24 Shoudler to Overhead 95/65 ________________________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12 Supine Scaption8 Scapula Pull-up Rotating Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) Single-Arm Renagade Row (one dumbbell)3×8 (M) Alt Arm Machine Incline Press8(L)

SLEDS3 rounds:80m Backwards Drag Shuttle80m Sled Pull Shuttle80m Sled Push Shuttle80m Famers Walk(alternate shuttles with a partner) _____________________________ WEIGHTLIFTINGCycle 2/Week 2Snatch2 waves:75% 1×180% 1×185% 1×190% 1×1 Clean & Jerk70% 1×175% 1×180% 1×185% 1×190% 1×1 Pause Squat2 waves:60% 1×170% 1×180% 1×1 Reverse Hyper2×20 (M) “Will is the dynamic soul-force.” ~Albert Pike

CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar ___________________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M) 8(H) Tempo Leg Press (:04 ecc)8(L) 8(M) 8(H) 15-12-9Kettlebell SwingPullover Side Plank Hold2x :20 (both sides) _______________________________ COMPETITORFor quality:3:00 Ski Erg2:00 Row1:00 Assault Bike-Banded Stretches- 3 rounds for

UPPER BODYSupinated Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M) 8(MH) 6(H) Alt Arm Dumbbell Curl (standing)10(L) 10(M) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(H) Nautilus Mult-Biceps12(L) 12(M) 12(H) Overhead Triceps Extension12(L) 12(M) 12(H) 2 rounds:15 Rope Biceps Curl15 Rope Triceps Pushdown30 Gripper _____________________________ WEIGHTLIFTINGCycle 2/Week 2Power Snatch70% 4×3 Close Grip Bench Press5(L) 5(M) 5(MH) 5(H) Pullover8(L)

CROSSFIT3 rounds for quality:8 Hanging Leg Lift Over12 Single Leg V-up (alt. legs)14 Russian Twist (M) For time:40 Hand Release Push-up30 Box Jump 24/2020 Pull-up-3:00 Rest-20 Pull-up30 Box Jump40 Hand Release Push-up _______________________________ STRONGFITWeek 12 rounds: (very light)15 Face Pull12 Lying Side Adduction10 Cuban Press 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral