CrossFit WOD, January 13, 2021

“Claudia”

Warm-up
Arm/Leg Swings
250m Row
2 rounds of:
1:00 in bottom of Squat
10 KB Swings
20 Walking Lunges

Weightlifting
Back Squat (Work up to a new 1-rep max)

Metcon
Claudia (Time)
"Claudia"
5 RFT
20 KB Swings 53/35#
400m Run

CrossFit WOD, January 12, 2021

“Jackie”

Warm-up
Arm/Leg Swings
Row 250m
2 x 10 of:
Kipping Glides
Push-ups
Ab-mat Sit-ups

Weightlifting
Hang Snatch (Sets of 3 from the mid-thigh)

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Women use 33#

CrossFit WOD, January 11, 2021

Christine

Warm-up
Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
Good Mornings
DB Press

Weightlifting
Shoulder Press (Work up to a new 1-rep max)

Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

18:00 cap

Scales for the Christine WOD

MOVEMENT SCALING

Row

Reduce meters to 250
Deadlift

Pick a weight you can do cleanly for 15 -20 reps in a row.
Fast singles/drop ok

Pick a height you can jump on cleanly for 15-20 reps, Step-ups

WORKOUT SCALING

Reduce box jump reps to 12 and Deadlifts to 6

CrossFit WOD, January 10, 2021

Sunday 1/10/21

Sunday 1/10/21 (AMRAP – Rounds and Reps)
20:00 AMRAP
20 Cal Bike
15 Wallballs
10 sit-ups
5 Burpees
1/9/21/ YGIG (AMRAP – Rounds and Reps)
30:00 Partner
10 cal Bike/row
10 Pushups
10 Power Snatch 95/65
10 Burpees
10 Box Jump 24/20

CrossFit WOD, January 8, 2021

Meiktila

Warm-up
6:00
Row 250 once
10 Ring Rows
20 Lunges
20 DU/SU

Mobility
:30 Squat hold
:30 Sampson
x2

Metcon
Meiktila (AMRAP – Rounds and Reps)
20:00 AMRAP
10 Pull-Ups
40 Air Squats
80 Double Unders

DU Scale is 2:1 Singles

CrossFit WOD, January 7, 2021

Death by Clean and Jerk

Weightlifting
Push Jerk (1RM)

Metcon
Death by Clean and Jerk (AMRAP – Reps)
0:00-1:00 1 C&J
1:00-2:00 2 C&J
…..
95/65
Rx+ 135/95

CrossFit WOD, January 6, 2021

Squat This

Weightlifting

Warm-up
6:00
row 400m once
10 Push-up
5 Burpee

Mobility
1:00 Cat/Cow
1:00 Cobra/Sphynx
x2
Bench Press (5-5-5-5-5)
70%

Metcon
Squat This (Time)
4 Rounds of
21 Air Squats
15 Sit-up
9 OHS 75/55#
Rx+ T2B and 95/75#

CrossFit WOD, January 5, 2021

Slam Jam

Warm-up
6:00
Run or Row 400m one time then finish the 6:00
with rounds of
10 Straight leg DL empty bar
10 situp
10 ring rows

Mobility
1:00 lying Banded Hamstring Stretch each side
2:00 thoracic foam roll

Weightlifting
Deadlift (5-5-5-5-5)
70%

Metcon
Slam Jam (Time)
5 Rounds
20 Slamballs 20/15#
15 T2B
10 Push-up

CrossFit WOD, January 4, 2021

Fight Gone Bad

Warm-up
2 Rounds
10 Jump Squats
10 Cal Row
10 Push press light

Mobility
2 rounds
:30 Squat Hold
:30 Sampson each side
:30 thread needle each side

Weightlifting
Back Squat (5-5-5-5-5)
70% of 1 rep max

Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest