CrossFit & Strong WODs Wed Jan 15th 2020

Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!
Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.


A.) Deadlift (Week 2 of 4 Strength Cycle)
Every 4min. x 4 Rounds:
20/15 Cal Assault Bike or Row or 400m Run “Buy in”
Round 1: 3 Deadlifts at 60%
Round 2: 3 Deadlifts at 70%
Round 3: 3 Deadlifts at 80%
Round 4: Max Unbroken Deadlifts at 90%
*You are doing the cardio portion each time.
*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it’s fine. DO NOT bounce the weights. That will mess up your numbers for the future.
B.) For Time:
Front Rack Lunges (95/65lbs.)

*To make it easier in your mind, it’s just double the # from the amount of TTB you did. Example) 5 TTB is 10 Lunges.
*Time Cap: 15min.
*Left + Right = 2 reps
Accessory Work
Metcon (No Measure)
Extra Credit: Because I’m unsure how long that second piece is going to be.
Weighted Planks
1min. on x 1min. off
3-4 Rounds
*Squeeze glutes to engage lower abs

Cool Down:

Walk 200m

1 min each side
Pigeon pose: 1 min each leg


Wednesday 1/15 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress

A. Back Squats
3 sets of 9 reps
*Increase from 3×12 last week

B. Rear-Foot Elevated Split Squats
3 sets of 10 reps (per leg)
*Increase from 3×12 last week
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.|

C. AMRAP 5 min (Rest 3 min) x 4 Rounds:
Row 40/30 Cals (male/female)
Squat Cleans x 9-7-5-3 (decrease 2 reps and add weight each round)
12 GHD or Decline Sit-ups
12 Hanging Oblique Knee Raises
Max Goblet Squats in remaining time

Categories: WOD