CrossFit & Sweat WODs Tues Jan 14th 2020


Thursday is the last day to sign up!

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 sโ€™mores and a potluck! You can store your tree on the side yard before the fire.

CrossFit:

A.) EMOM x 20min.
Odd: 5 Push Jerks (climbing)
Even: Pick 1 Pull Exercise

Option 1: 5 Weighted Pull-Ups
Option 2: 7 Towel Pull Ups
Option 3: 5 Muscle Ups

*ONLY pick ONE and stick with it the whole time
*Switch your grip to underhand at any moment on pull-ups
*Scaling can just be regular pull-ups, banded pull-ups, or ring rows
B.) Get as far as possible in 15min…..
10 Cal Assault Bike or Row 100m or Run 100m
20 Double Unders
10 HSPU’s

Round 2: 9 HSPU’s
Round 3: 8 HSPU’s
Round 4: 7 HSPU’s
… All The way to 1

Can you finish?

If you finish put 355 reps and your time in the comments ๐Ÿ™‚

Cool Down:

2 min easy cardio

At least 1 min each side.
At least 1 min each side

Sweat:

Complete as many rounds and reps as possible in 14 minutes of:
A.) 2 rounds of:
10 Alt. DB Lunges (45/30s)
10 toes-to-bars
8 power cleans
Then, 2 rounds of:
10 Alt. DB Lunges (45/30s)
10 Wall Balls (20/14lb.)
8 power cleans

4 min. rest

B.) 12 min. AMRAP:
10 Cal Row or 100m Run
10 Barbell Sit Ups (45/35lb Bar)
10 Burpees
10 Reverse Sit Ups (holding bar in front)

2 min. rest

Cash out: 100 DB Russian Twists 35/20lb. (Left+Right = 1)

Left+Right = 2 reps on the lunges ๐Ÿ™‚
Categories: WOD

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