January 26-31 WODs

MONDAY, January 26

Warmup: Run/Row 500m; 

then 2 rounds: 

20 side lunges

20 squats

10 pushups

10 sit-to-stands (sitting cross-legged on the ground, you must rise to fully standing and back to sitting without using your hands)

S/T: Handstand Holds

Practice getting into handstand hold, then as a group, 5x1minute holds. Rest 1 minutes between efforts.

WOD: 10 – 8 – 6 – 4 – 2
Overhead Squat 

Double KB Cleans 

Run 200m

L1=45/35/15/PVC 26/18#KBs

L2=75/55#; 35/26#KBs

Rx=95/65#; 44/35#KBs

COMP=115/85#; 53/44#KBs

TUESDAY, January 27

Warmup: 3 rounds: 

15 AKB swings

10 squats

5 pushups. 

End with a 1 minute squat hold in active position.

S/T: Hatch Squat Cycle, Week 9, Day 1

5@60%

3@70%

2@80%

2@90%

1@95%

WOD: 8 rounds

Run 400 meters

Rest 90 seconds

WEDNESDAY, January 28

Warmup: 200m sprint row, rest 30 seconds, 200m sprint row. 

Two rounds: 

10 PVC overhead squats; 

10 pass-throughs; 

10 around-the-worlds (both directions); 

10 burpees

S/T: Power Snatch complex

3 Hang Snatch Pulls

2 Hang Power Snatches

2 Snatches

Warmup movement with bar, then do 4 sets, building in weight.

WOD: EMOTM for 12 minutes

Odd minute:

5 HSPU

15 Double Unders

Even minute:

10 US-KB swings (53/35)

15 Double Unders

L1=Mountain climber pushups; 30 singles; 26/18#KB

L2=Mountain climber pushups or pike position box pushups; 30 singles or 15 DUA; 35/26#KB

RX=53/35#KB 

COMP=8 HSPU; 70/53#KB Unbroken Double Unders

THURSDAY, January 29

Warmup:PVC FRAN

21-15-9 

PVC Thrusters AND PVC Pull Ups

S/T: Hatch Squat Cycle, Week 9, Day 2

5@65%

5@75%

5@75%

5@75%

WOD: 21–15 –9

Deadlifts

Pull Ups

Box jumps

L1=75% of 1RM; jumping pull-ups; 20/16” step-ups

L2=75% of 1RM; jumping pull-ups; 20/16”

Rx=75% of 1RM; 24/20”

COMP=75% of 1RM; chest to bar; 24/20”

Gut Punch: Tabata hollow bodies/supermans, 8 total (4 each)

FRIDAY, January 30

Warmup: 2 rounds: 

10 ring rows, 

10 pushups, 

10 squats, 

10 PVC jerks. 

End last round with 20 burpees

S/T:

Strict Press (no legs)

Increasing weights

5,5,5,5,5,5

WOD: 5 rounds for time:

20 strict ring dips

7 clean and jerks

L1=banded ring or box dips; 65/35#

L2=banded ring or box dips; 95/55#

Rx=135/95#

COMP=155/115#

SATURDAY, January 31

Warmup: Coach’s Choice

4 Rounds

400M Farmers Carry 53’s/35’s

400M Sprint

5 Pull Ups

10 Push Ups

15 Squats 

SUNDAY

Super Bowl Party at CrossFit RE 1PM! 

bring food, bring drinks, bring a lawn/camping chair, even though you will only need the edge. There will be a grill going. Also, we can not guarantee that there wont be some kind of workout during the game…because were a gym and push ups are awesome.