Workout of the Day (WOD)

1.7.20 Tuesday

Prep: 3 Sets: 60 sec Row 30 sec FLR 10 Glute Bridges A. Every 3min: 10 Alternating Kettlebell Bridge Floor Press 10/arm SA Seated Ext Rotation 2111 rest as needed B. Close Grip Bench Press (CGBP) 5 reps @ 31X1 every 2:30 x4 sets Tough weights across. Minimal building C. AMRAP7 Max Burpees to 6” target

12.6.20 Monday

Prep: 3 Sets: 20 Mountain Climbers 20-30 sec/side Side Plank Fitness A. 3 Sets: 8/leg RNT Reverse Lunge 50’/arm SA Farmer Carry Tough Weights rest as needed B. 4 Sets: Every 3min: 4 Back Squats 30X1 2-3 Strict Pronated Pull Ups Can do wtd PU if possible. Back Squats are tough weights across w/ some building

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1.4.20 Saturday

Prep: Joint Mobility A. 3 Sets: 20-30 sec Hollow Hold or Bent Hollow Hold 20 alt Prone KB Drags rest 90 sec B. 4 Sets: Every 90 sec alternating 8/leg SL Landmine RDL 3111 8/arm Half Kneeling SA Press @ 2111 Presses are heavy and RDLs are moderate loads. 4 sets of each movement will

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1.3.20 Friday

Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 10-15min DU Practice B. Clean Complex Hang Power Clean + Hang Squat Clean + Front Squat Every 2min x 5 sets: Start around 65% of Clean and build a little if mechanics are perfect. C. Every 8min x2 Sets: 12-9-6-3

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1.2.20 Thursday

Prep: Joint Moblity + 2 Sets: 30 sec Air Squat Hold 30 sec Bar Hang A. 3 Sets: 15 sec MAX Effort Row 100% rest walk 2-3min B. EMOM25 1- 30 sec Row 90% 2- 30 sec Max Air Squats 3- 30 sec AB 90% 4- 30 sec Max Burpees 5- Rest Score is burpees

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Athlete Spotlight: Ken Williams

Name: Ken Williams Age: 37 Occupation: Digital Analytics Consultant Hometown: Houston, TX Which class time do you usually attend? 8 AM Favorite WOD: Angie Favorite CF Movement: Snatch Least Favorite CF Movement: Overhead Squat 3RM Back Squat: 220 1RM Deadlift: 345 Favorite Food: Beef, Brisket, Burgers, and Steak. Favorite Movie: Step Brothers, maybe? Favorite Athlete: Josh Bridges <– just seems like

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Athlete Spotlight: Ivet Hajnikova

Name: Ivet Hajnikova Age: 34 Occupation: Logistics manager Hometown: Slovakia Which class time do you usually attend? 6pm Favorite WOD: All 🙂 Favorite CF Movement: Muscle up Least Favorite CF Movement: none 3RM Back Squat: 185 1RM Deadlift: 245 Favorite Food: Cheese quesadilla Favorite Movie: Flash Favorite Athlete: Katrin Davidsdottir and Sasha Digiulian Dream Job: I have one already, Logistics

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1.1.20 Wednesday

Prep: 3 Sets: 10 Cat Cows 10/side Leg Swing 5/side Shoulder CARs 5 PVC OHS A. EMOM10 1- 4 Hang Snatch High Pull 2- 4 OHS Pick moderate weights throughout.   B. For Time Fitness 21-15-9 Power Snatch 95#/65# BJO 24/20 Essentials 21-15-9 alt DB Power Snatch 35/20 BJO   Time Cap 12min

12.31.19 Tuesday

Prep: 3 Sets: 60 sec Row 30 sec FLR 10 Glute Bridges A. 4 sets: Every 3min: 10 DB Glute Bridge Floor Press @ 1010 Heavy 10/arm SA Seated Ext Rotation 2111   B. AMRAP20 5 DB Push Ups 50/35 /hand 10 alt Renegade Rows 20 Anchored Sit Ups 40 DU / Single Under

Around the Whiteboard: Michael Blair

Certifications: Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. CrossFit Level 1 and 2 Trainer Favorite WOD: Adam Brown 2 Rounds For Time 24 Deadlifts (295/205 lb) 24 Box Jumps (24/20 in) 24 Wall Ball Shots (20/14 lb) 24 Bench Press (195/125 lb) 24 Box Jumps (24/20 in) 24 Wall Ball shots (20/14

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12.30.19

Prep: 3 Sets: 30 sec Jumping Jacks 20-30 sec/side Side Plank Fitness A. 3 Sets: 8/leg RNT Split Squat 2020 100′ Farmer Carry Tough Weights rest as needed B. 4 Sets: Every 3min: 5 Back Squats 30X1 2-3 Strict Pronated Pull Ups Can do wtd PU if possible. C. AMRAP10 5 DB DL 50/35 /hand

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12.28.19 Thursday

Prep: 3min Easy Row/AB + Joint Mobility + 2 Sets: 10/side alt FLR Taps 10-20 sec Bar Hang Fitness A. Seated Single Arm DB Strict Press Build to an 8RM on each arm Can rest b/w arms. B. For Time: 10-8-6-4-2 kHSPU CTB **After each set: 10 Hollow Tucks Rx+ = GHD Sit up and sHSPU.

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12.27.19 Friday

Prep: 2 Sets: 10/side Shoulder CARs 50 ft Quadruped Crawl SLOW + Clean Practice Fitness A. Squat Clean + Front Squat Build to a tough set in 12-15min B. For Time: 1000m Row 90 sec rest 750m Row 90 sec rest 500m Row 90 sec rest 250m Row 15min Cap Score is total time including rest.

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12.26.19 Thursday

Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 20 sec/side Side Plank Essentials A. 1 Set: Max Sorenson Hold B. Clean Grip DL Build to a tough set of 3 @ 11X1 Must be clean grip, no mixed grip C. AMRAP10 5 KB DL 70/53 (1 KB) 10 BJSD 50 SU   Fitness:

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