Sunday, January 8 – No Class
Monday, January 9
Strength: Deadlift
WOD: 15 Minute AMRAP
Tuesday, January 10
Minute 1:
Minute 2:
WOD: For Time
“Karen” (compare to 7/14/16 & 2/12/16)
Active Recovery: Not for Time
Olympic Lifting – 6:30PM
Accessory Work
Wednesday, January 11
Strength: Strict Press
WOD: 8 Minute AMRAP
“CrossFit Games Open 15.4”
*Keep adding 3 handstand push-ups every round and 3 cleans every third round until time expires.
Thursday, January 12
Skill Work: Member’s Choice
Groups of 3 WOD: 18 Minute Ladder for Time
2-4-6-8-10-12…
*Person 1 completes 2 rowing calories + everyone completes 2 burpees, followed by person 2 completes 2 rowing calories + every completes 2 burpees, followed by person 3 completes 2 rowing calories + everyone completes 2 burpees. Then person 1 completes 4 rowing calories + everyone completes 4 burpees. Moving in order up the ladder until time expires.
Olympic Lifting – 6:30PM
Accessory Work
Friday, January 13
Strength: 10 Minute MOMO
Back Squat
WOD: For Total Time
Buy-In
…then 4 rounds of the following…
Saturday, January 14
WOD: 32 Minute MOMO for Total Reps
FREE intro class every Saturday @ 10:30AM
Class Schedules