Monday

Pre WOD Build to today’s 1-RM Tempo Front Squat @ 32X1(Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the air in...

Saturday

WOD Complete as many rounds and reps as possible in 6 minutes of:400 Meter Run (once)immediately followed by rounds of…40 Double-Unders20 Kettlebell Swings (24/16 kg)10 Down Ups Rest until the running clock reaches 8:00, and then… Complete as many rounds and reps...

Friday

Pre WOD Every 2 minutes, for 20 minutes (10 sets):Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. WOD “2008 CrossFit Games Finale”For time:30 Squat Clean & Jerks (155/105 lbs) Compare results...

Thursday

WOD Every 10 minutes, for 40 minutes (4 sets) for times:400 Meter Run20 Walking Lunges with Farmer’s Carry (heavy)10 Strict Pull-Ups400 Meter Run

Wednesday

Pre WOD Every 90 seconds, for 24 minutes (4 sets):Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111Station 2 – Prone Medball Hamstring Curls x 10-12 reps @ 2111Station 3 – Hollow Body Hold x 60 secondsStation 4 – Supinated-Grip Bent-Over Barbell Row x...

Tuesday

Pre WOD Every 90 seconds, for 12 minutes (8 sets) of:Dumbbell Bench Press x 6-8 reps(Focus on squeezing your pecs by driving – without moving – your palms together. Pick a weight that feels manageable for the first 2-3 sets, then very challenging to hit all reps over...

Monday

WOD “Fran”Rounds of 21, 15, and 9 reps of:95/65 lbs ThrustersPull-Ups Compare your results to January 27, 2020. Rest until relatively recovered, and then… Post WOD Two sets of:Bulgarian Split Squats x 8 reps @ 3010immediately followed by…Dynamic Bulgarian Split...

Saturday

WOD For time:800 Meter Run immediately followed by… Eight rounds of:4 Power Cleans (135/95 lbs)6 Alternating Reverse Lunges (135/95 lbs)8 Shoulder to Overhead (135/95 lbs) immediately followed by… 800 Meter...

Friday

Pre WOD Every 2 minutes, for 10 minutes (5 sets):Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 1 rep @ 90%*Set 5 – 3 reps @ 90% WOD For time:1000 Meter Row30 Toes to Bar20 Front Squats (155/105 lbs)30 Toes to Bar1000 Meter...

Thursday

Pre WOD Every 2 minutes, for 10 minutes (5 sets):(Hang Snatch + Snatch) x 2 reps *Sets 1-2 = 2 reps @ 70% of 1-RM Snatch*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch Immediately followed by… Every minute, on the minute, for 4 minutes (4 sets):Snatch x 2 reps @ 85% of 1-RM...