CrossFit & Sweat WODs Thurs Jan 16th 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.


(coaches today is a long one so fast warm up and GO!)

A.) All the EMOMs:
EMOM x 5min.
12/9 Cal Row or Bike
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
12/9 Cal Row or Bike
EMOM x 5min.
3 Hang Power Clean + Jerk

*COACHES have 1/2 your class start on the cardio and the other 1/2 start on the barbell
*Pick a weight that feels like 70-80% effort. Not based off of 1 rep max. Solid sexy reps today. You’re welcome to climb in weight also, but you won’t have much time to change it.
*Score is heaviest snatch and clean and jerk combined
*No rest between stations. 20min. Straight through.
B.) For Time:
10 Rounds:
10 Alt. DB Snatch 50/35lb.
10 Burpees

Round 2: 9 Burpees
Round 3: 8 Burpees
Round 4: 7 Burpees
Round 5: 6 Burpees
… And so on… All the way to 1 Burpee on the last round

ADV is 8 reps with 70/50lb. DB

Cool Down:

Walk 200m then

1 min each side
Couch stretch, use an ab mat under your knee and the wall. Back knee as close to the wall as possible and keep a tight core. At least 1 min each side 2 is better though if you have time.


Every 4 min x 10 Rounds:
200m Run
15 Burpees
10 DB Snatches (45/30)
10 Wall Balls (20/14lb.)
7 Toes-To-Bar

Daaaaaammmmmn! Can you hang or what?! This looks equally as brutal as it looks fun. Buckle up, it’s going to be a bumpy ride today 🙂 #GodSpeed
Categories: WOD

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