CrossFit & Strong WODs Fri Jan 3rd 2019

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A.) Every 3min. x 10 Rounds:
15/12 Cal Row or 200m Run
10 Toes-To-Bar
3 Deadlifts (climbing)

These are my personal favorite kind of workouts.  I think it’s just what the doctor ordered for the week. If you don’t feel like going heavy, then just do 5 reps and keep it at a medium weight. However, the climbing element is usually very fun and makes the rest break needed. You may go up in weight every round, every other round, or just as you feel. Try and hit a 3RM by the end.
B.) Pick one Extra Credit Piece if you like:
1.) 3×10 Towel Pull Ups
2.) 400m heavy farmer carry with 2 KBs
3.) 1min. on by 1min. off of weighted planks with a partner. 3-4 Sets
4.) 6min. AMRAP: of sandbag over the shoulder with a partner. You do 5, I do 5 style use the heaviest sandbag you can.

Cool Down:

2 min easy cardio

2 min each side
2 min each side


Friday 1/3 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress

A. Full Cleans – Build to approx 50% max for 3 reps
From this point, you have 10 reps to work up to a heavy but QUALITY single rep
You can use your 10 reps however you choose
The goal is to avoid misses and use your reps to reinforce positive movement patterns

B. Back Squats
3 sets of 12 reps
*Starting back at “week 1” rep target

C. Rear-Foot Elevated Split Squats
3 sets of 12 reps (per leg)
*Starting back at “week 1” rep target
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.|

D. 2 Rounds:
10 Star-Jump Squats
20 Jumping Lunges (no weight, alternate legs)
30 Decline or GHD Sit-ups
40 Skater Plyos (20/side)
Rest 3 min b/w rounds

E. Face-up Chinese Plank
2 sets of 45-60 seconds
***Add load with plates on hips, and try to increase weight for second set


Categories: WOD