CrossFit & Strong WODs Fri Jan 17th 2020

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.
Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!


A.) 5 Sets:
1min. of Bench Press
Immediately into;
1min. of Pull-Ups
Rest 2min.

For the bench, I don’t want you getting more than 10-12 reps per set. So go as heavy as you can to keep that percentage. It will inevitably go down a little each round but that’s ok.
*ADV Strict Pull-Ups (preferred)
B.) 13min. AMRAP:
10/7 Cal Assault Bike or Row or 100m Run
15 American KB Swings 53/35
30 Double Unders
*ADV 70/53lb. KB

Cool Down:

2 min easy Cardio

Friday Stretch at least 30 sec each one.


Friday 1/17 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
3 sets of 12 reps
*Increase from 3×15 last week

B. Alternate Movements:
3 sets of 12 reps for each movement
*Increase from 3×15 last week
Barbell Seal Rows
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. 2 Rounds:
Rest approx 1-min between every set
8-12 Reps One-arm DB Bench Press (non-working arm rests)
8-12 Reps One-arm DB Row (knee on bench, same arm)
Repeat for opposite arm

D. EMOM x 11 min:
First 3 minutes – 12 Reps DB Lateral Raise
Rest 1 min
Next 3 minutes – 12 Reps Barbell Strict Overhead Press
Rest 1 min
Final 3 minutes – 15 Reps Banded Face Pulls

E. 3 Rounds
Use the same weight for the whole thing, and just rest as minimally as possible. The decrease in reps set to set should allow you to keep moving
Standing DB Curls x Reps 12-10-8
Lying DB Tricep Extensions x Reps 12-10-8

Categories: WOD