CrossFit & Strong WODs Mon Jan 13th 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.

 

CrossFit:

A.) Back Rack Lunge 
Front foot on a 45lb. plate for an extra deficit. Complete 5 reps on each leg with a 3 second eccentric. Should take you about 40sec. just to do 1 set.

Climb in weight each set to the heaviest set possible.

B.) 18min. To Finish

2 Rounds:
20 Cal Row or Bike or 400m Run
20 Heavy Wall Balls (30/20lb.)
20 American KB Swings 70/53

Then;
2 Rounds:
15 Cal Row or Bike or 300m Run
15 Heavy Wall Balls (30/20lb.)
15 American KB Swings 70/53

Then;
2 Rounds:
10 Cal Row or Bike or 200m Run
10 Heavy Wall Balls (30/20lb.)
10 American KB Swings 70/53

Cool Down:
Walk 200m  then
2 min here, do it. Trust me you need it!
Pigeon pose: 1 min each leg

Strong:

Monday 1/13 – Conditioning

A. AMRAP 20 min (with mandatory rest after each round)

100m Run with medball (carry however)
15 Wall-Balls
100m Farmers Carry (one KB/DB per hand)
15 DB/KB Deadlifts
100m Sprint (with nothing added)
30-second Plank on medball
https://www.youtube.com/watch?v=l_m9jxIONw8
Rest EXACTLY 2 minutes

Rest as needed

B. 4 Rounds:

Bike 30 seconds at HARD effort
Walk 200m recovery

Categories: WOD

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