WORKOUT OF THE DAY
OUR PROGRAM
We’ve created our own strength and conditioning program to ensure you are getting the most from your training. We record everything you do digitally so there are tangible results of your success and ours. Every minute of the classes are lead by two coaches to ensure your expectations of quality are always exceeded.

Today’s Wod

Jan 24 2020

WARM UP – MOBILITY

5-7 mins running / dynamic

2 rounds to get the engine firing:

10 Thrusters – empty bar

10 Push-ups

10 Box step-overs

Warmup WOD movements

WOD A

YUMMY

3 Rounds:

2 min AMRAP:

7/5 Cal Bike

7 Burpees

– rest 2 mins –

2 min AMRAP:

7 Box jump overs 24/20″

7 Thrusters 75/55lb

– rest 4 mins between rounds –

– The goal today is to treat each AMRAP as a sprint. Go hard and make it hurt!

– Start on either AMRAP, resting 2 mins between, and then 4 mins after completing both. Complete this for a total of 3 rounds of each

– Score = total reps

ACCESSORY

3 sets:

15-20 Banded or weighted sit-ups

20-30 Alt. leg lifts over KB

Max hollow rock

– rest 90 secs –

Weekly Summary

Program Summary: January 20th – 26th

This week we start our new training cycle! The week will begin with day one of our new squat program. The program will last 12 weeks, and will be on a 2 week rotation of week 1: heavy, week 2: volume. The back squat will be the primary movement on those days, and we will be supplementing that with other leg strength and muscle building exercises.

Other things to look out for this week, Tuesday: our upper body test day carried over from what was missed last week due to the snow day. Wednesday will continue to be our big conditioning day to break up the week, Thursday we will be working on some Snatch strength and technique after testing our 1RM’s last week, and Friday will be some shorter anaerobic conditioning intervals. Saturday you can still look forward to a big, longer benchmark CrossFit WOD, and Sunday’s will be primarily olympic lifting.

Each week will be posting a weekly summary as always, as the program will be changing week to week. We will also be updating you along the way with any important notes as we transition through the cycle.
If you have any questions please don’t hesitate to ask.
Have a great week of training!

Monday: Heavy back squat / lower body
Tuesday: Upper body (week 1 testing)
Wednesday: Big conditioning WOD
Thursday: Snatch / Strength
Friday: Multiple short met-cons
Saturday: Benchmark WOD
Sunday: Clean & Jerk / strength

Program Summary: January 13th – 19th

Testing week:

Monday: Capacity/Endurance WOD

Tuesday: 1RM Back Squat + Short WOD

Wednesday: Interval Conditioning (non testing)

Thursday: Olympic lifting total (1RM Snatch + C&J)

Friday: Gymnastics + Mixed modality WOD

Saturday: Benchmark WOD

Sunday: Deadlift & Benchpress (non testing)

Program Summary: Jan 6th – Jan 12th 

Monday: Push press / Jerk + Conditioning/Gymnastics EMOM
Tuesday: Back Squat + LB strength & core
Wednesday: Aerobic conditioning
Thursday: Snatch + WOD
Friday: Bench press
Saturday: Benchmark WOD
Sunday: Clean & Jerk + Accessory

Wod Archive

Jan 24 2020

WARM UP - MOBILITY 5-7 mins running / dynamic --- 2 rounds to get the engine firing: 10 Thrusters - empty bar 10 Push-ups 10 Box step-overs --- Warmup WOD movements WOD A YUMMY 3 Rounds: 2 min AMRAP: 7/5 Cal Bike 7 Burpees - rest 2 mins - 2 min AMRAP: 7 Box jump overs...

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Jan 23 2020

WARM UP - MOBILITY Big dynamic warmup BB Snatch warmup/tech WOD A (HIGH HANG SNATCH + HANG SNATCH) X 2 - High Hang Snatch from pockets - Hang Snatch from knees - Perform the 2 reps back to back, then you may drop and reset before repeating - 15 mins to work on...

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Jan 22 2020

WARM UP - MOBILITY Agility ladder + dynamic stretch Warmup/tech d-balls --- - Start on either pt. 1 or 2, rest approx. 5 mins after completing the first couplet before starting the second WOD A DERRY GIRLS PT. 1 OF 2 With a partner, complete 6 rounds (3 each alt.) P1:...

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Jan 21 2020

WARM UP - MOBILITY (approx. 10 mins) Lots of shoulder circles/rotations Shoulder warmups w/ red bands & a light DB: Pull aparts, raises, presses etc. WOD A MAX UB STRICT HANDSTAND PUSHUPS MAX UB PRONATED STRICT PULLUPS A1) 1 x max. UB strict HSPU's - rest approx....

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Jan 20 2020

WARM UP - MOBILITY (10-12 mins) Dynamic hip / squat openers Banded glute warmup WOD A BACK SQUAT X 5 BACK SQUAT 6-7 mins to warmup, then E3.5MOM x 4 working sets: 5 Back Squats, building Percentages of 1RM: 65/70/75/80% *All sets should be makable, so adjust % on the...

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