CrossFit, Sweat and HIBB WODs Sat Jan 11th 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:

Teams of 2: Only 1 Person Works At A Time:

Min. 1) Assault Bike
Min. 2) Snatches 95/65lbs.
Min. 3) Burpees
Min. 4) Power Clean + Jerk 95/65
Min. 5) Pull-Ups
Min. 6) Rest

Your team owes me:
150 Assault Bike Cals
100 Snatches 95/65lbs.
150 Burpees
100 Power Clean + Jerk 95/65
150 Pull-Ups

Teams should start on different stations. You only get to work at each station for 1min. before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever ever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1min. rest.

ADV Option: 135/95lb. on the lifts

Cool Down:

Walk 200m

Friday Stretch at least 30 sec each one.

Sweat:

A.) 5 min to get as far as possible…
20 Cal Row
30 Wall Balls (20/14lb.)
20 Toes-To-Bar
30 Sumo Deadlift High Pulls 95/65lbs.
20 Burpees
30 American KB Swings 53/35lb.
20 Front Squats (same bar)
30 Cal of Choice

Rest 90 sec

B.) 10 min to get as far as possible…
Same workout as above

Rest 3 min

C.) FOR TIME
Same workout as above 😊

 

HIBB:

A.) 5 Rounds:
5 Muscle Snatches (Heavy as possible)
immediately into:
2 min Rowing at 90%
Rest 3 min

B.) 5 Rounds:
5 Bench Press
immediately into;
1 min of DB Bent over Rows (right arm)
1 min DB Bent over Rows (left arm)
Rest 2 min

 

Categories: WOD

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