CrossFit & Strong WODs Wed Jan 8th 2020

Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!
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.


A.) Deadlift (Week 1 of 4 Strength Cycle)
Every 4min. x 4 Rounds:
400m Run “Buy in”
Round 1: 5 Deadlifts at 50%
Round 2: 5 Deadlifts at 65%
Round 3: 5 Deadlifts at 75%
Round 4: Max Unbroken Deadlifts at 85%*You are running each time. 1 mile total
B.) Metcon (AMRAP – Reps)
Get as far as possible in 15min.
Wall Balls 20/14
Alt. DB Lunges 45/30s
Sit-Ups (Anchor your feet in your DB’s)

*Left+Right= 2 reps on the Lunges
Cool down:
Walk 200m then:
2 min each side
Spend 1-2 min here too
Wednesday 1/8 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progressA. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 9 repsB. Barbell Hip Thrusts
3 sets of 15 repsC. 3 Rounds:Single-Leg DB RDL x Reps 15-12-9 (LEFT LEG, increasing)
Superset Staggered Leg Good Mornings x 15 reps (LEFT LEG Forward)
Rest 1-2 min
Repeat for opposite leg
Rest 2-3 min then start next roundD. Climb as High as Possible in 12 Minutes:
Add designated reps to each movement each round

10-15-20-25 Reps Barbell Sit-ups
10-15-20-25 Calorie Row
30-40-50-60 Reps Reverse Crunches
10-15-20-25 Heavy Russian KBS


Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.