WOD

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21
Jan

Saturday January 22nd

Happy Birthday Jo WIlliams!!! (Tomorrow)

CrossFit

WOD
AMRAP 4 Minutes x 6 With a Partner
20 KB Snatches 53/35lbs
12 Pistols
Rest 2:00 between AMRAPs

R2: 18/10
R3: 16/8
R4: 14/6
R5: 12/4
R6: 10/2

Switch after every round

Feel: Cardio
Pacing: Reach

Bootcamp

21 Min EMOM
1 – 14 Wall Balls
2 – 12 Ring Rows
3 – 6-8 Burpees

20
Jan

Friday January 21st

Happy Birthday Nicole Greenland!!!

Potluck perfection
Don’t forget our Potluck tonight at 6:30pm! Come and Hangout with your favourite CFL peeps, and maybe meet some new ones from other classes!

CrossFit

Skill Work
3×4 Gymnastic Kips on High Rings
3×3 High Ring Turnovers
Then,
Every :90 for 6 Minutes
1-3 Perfect Muscle Ups

Stimulus: Technique
Rest: As needed/As prescribed

WOD
“14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups

Feel: Gas
Pacing: Sustain

Brent Fikowski: 260 reps
Matt Sherburne: 213 reps

19
Jan

Thursday January 20th

CrossFit

Skill Work
Every :90 until you complete all 9 sets (13.5 minutes)
Split Jerk*
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Stimulus: Technique building to Heavy
Rest: As prescribed

*Must perform a 1-second pause in the catch before returning the feet back under the hips.

Use the percentages as a rough guide, but overall focus on form vs. weight.

WOD
3 Rounds
:30 Max Calorie AAB
Rest 4:30

Feel: Gas
Pacing: SEND

Bootcamp

7 x 2 Min ARMAP
6 KB Swings
8 KB Step Ups
12 KB Goblet Squats
Max Plank

Rest 1 Min

Barbell

Clean & Jerk
1 @ 60 – 92.5%

18
Jan

Wednesday January 19th

CrossFit

Skill Work
Back Squat
5×5 @ 90% 5RM from test week

Stimulus: Heavy
Rest: As prescribed

All sets are at the same weight.

Rest 2-4 minutes between sets.

The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.

Accessory Work
Accumulate 8:00 in a lateral plank*
*After performing a max duration plank on both sides, perform 10 Barbell Good Mornings
15 Minute Time Cap

Feel: For Quality/Accessory
Pacing: Forever

Barbell

Power Snatch + Over Head Squat
10 x 1 @ 75%

17
Jan

Tuesday January 18th

CrossFit

WOD
5 Rounds
60 Double Unders
20/18/16/14/12 Pull Ups
10/8/6/4/2 Hang Power Snatches 135/95lbs
Rest 2:00

Feel: Muscular Overload
Pacing: Reach

Bootcamp

Tuesday
15 min AMRAP
15 Sit Ups
12 Kettle Bell Snatch
9 cals
Rest 5 min
7 min AMRAP
10 plank jacks
5 runner runner suitcase
10 plank jacks
5 V-Ups

Barbell

Hang Power Cleans + Jerk

1+2+1*

start at 55% of power clean
10 rounds building 5-10 pounds
*1 hang power clean + 2 power jerks + 1 hang power clean

16
Jan

Monday January 17th

CrossFit

Skill Work
For Speed:
20 Thrusters
Rest 2:00
20 Thrusters
Rest 2:00
20 Thrusters

Stimulus: Stamina/Speed
Rest: As prescribed

WOD
AMRAP 8 Minutes
8 Box Jump ATWOs 20/16″
10 DB Deadlifts, 30-80lbs per hand
8 Box Jump ATWOs 20/16″
5 Deficit HSPU 4/2″

Feel: Cardio
Pacing: Sustain

Barbell

Squat Snatch
Singles @ 60% – 92.5%+

14
Jan

Saturday January 15th

CrossFit

WOD
AMRAP 34 Minutes With a Partner
P1 – 12 Burpees to 6″ Target
400m Row

P2 – 18 Wallballs 20/14lbs
400m Row

P1 – 24 Air Squats
400m Row

Order switches after each round.

Feel: Cardio
Pacing: Sustain

13
Jan

Friday January 14th

CrossFit

“16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 95/65lbs
8 bar facing burpees
25-ft. overhead walking lunge 95/65lbs
8 chest-to-bar pull-ups

Scaled
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge 45/35lbs
8 bar facing burpees
25-ft. front rack walking lunge 45/35lbs
8 jumping chin-over-bar pull-ups

See notes for logistical considerations/modifications

Josh Bridges: 365 reps (14+1 rounds and reps)
Austin Spencer: 307 reps (11+21 rounds and reps)

Feel: Cardio
Pacing: Sustain

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