Wed, Feb 1

Technique:

Hang Snatch

Strength:

Hang Snatch, 7 sets x 3 reps

WOD:

3 rounds for time:

Push Press, 40 reps, 65/45#

Squat, 30 reps

Ring Dip, 20 reps

Double-under, 10 reps

“Nothing happens unless first a dream.”
~Carl Sandburg~

1970-01-01

Ramp-up, Tue, Jan 31

Body-weight Clinic:

9 Foundational Movements

“There’s No Easy Way”
~Allan Wells~ (1980 Olympic 100m Champion)

1970-01-01

Tue, Jan 31

Strength:

Hang Clean, 7 sets x 3 reps

WOD:

“Diane”

3 rounds (21-15-9 reps) for time:

Deadlift, 225/150#

Handstand Push-up

“Self-pity is easily the most destructive of the non-pharmaceutical narcotics;
it is addictive, gives momentary pleasure and separates the victim from reality.”
~John W. Gardner, President, Carnegie Foundation~

1970-01-01

Mon, Jan 30

Technique:

Front Squat

Mobility

Strength:

Front Squat, 7 sets x 3 reps

WOD:

Turkish Get-up, 50 reps, TBD

“The quality of a person’s life is in direct proportion to their commitment to excellence.”
Vince Lombardi

1970-01-01

Sun, Jan 29

Rest day

“You have to go into the jungle, find the lion, and spit in his face…then shoot him.¬† You guys are not good enough to win on talent alone…you have to want it.”
~ Herbie Brooks ~ (Coach of the 1980 U.S. Olympic Hockey team)

1970-01-01

Ramp-up, Sat, Jan 28

Deadlift Clinic:

Deadlift

Sumo Deadlift High-pull

CrossFit 9 Foundational Movements

“One shouldn’t be afraid to lose; this is sport. One day you win; another day you lose.
Of course, everyone wants to be the best. This is normal. This is what sport is about.
This is why I love it.”
Olympic Gold Medallist Oksana Baiul

1970-01-01

Sat, Jan 28

5 rounds for time:

Run, 200 meters with Sled Push (20 meters)

Tire Flip, 5 reps

Sledge Hammer, 16 reps

Cash-out:

Burpee, 30 reps

“There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide.”
~ Rolf Arands ~

1970-01-01

Fri, Jan 27

Strength:

Deadlift, work up to 3-rep max

WOD:

“Elizabeth”

3 rounds (21-15-9 reps) for time:

Clean, 135/95#

Ring Dip

“The heights which great men reached and kept, were not attained by sudden flight, they, whilst their companions slept, were toiling upwards in the night.
~ Henry Wadsworth Longfellow ~

1970-01-01

Ramp-up, Thu, Jan 26

Press Clinic:

Shoulder Press

Push Press

Push Jerk

CrossFit 9 Foundational Movements

1970-01-01

Thu, Jan 26

Choose 1 of the following:

Skills & Drills

Make-up Mon, Tue or Wed WOD

Recovery / Endurance

Tabata:

Bike, row or sled

“Don’t worry about upgrading your equipment. Upgrade your body.”
~ Anonymous cyclist ~

1970-01-01