Daily WOD

THIS FRIDAY THE 10TH OF JANUARY 2020 AT 9:30 AM, WE WILL BE HAVING THE FIRST EVER
CROSSFIT BOOTCAMP CLASS.

THIS WILL PRETTY MUCH BE LIKE SUMMER CAMP, BUT WITHOUT THE FUN.
ANYONE CAN JOIN US IF YOU WOULD LIKE TO SEE WHAT WE’LL BE DOING.
IF YOU HAVE BEEN NAGGING YOUR FRIENDS TO COME IN AND THEY’VE BEEN SAYING
“I DON’T WANT TO GET HURT” OR “I’M GOING TO GET TO BIG LIFTING WEIGHTS”
WELL NEED NOT WORRY, THE BOOTCAMP CLASS IS DESIGNED SPECIFICALLY TO MAKE SURE WOMEN DO NOT GET BIG!  HEHE!
THERE WON’T BE ANY BARBELL MOVEMENTS IN THIS CLASS SO NEED NOT WORRY
PLEASE LET ME KNOW IF YOU ARE INTERESTED IN ATTENDING THE CLASS OR IF YOU WOULD LIKE TO BRING SOMEONE TO THE CLASS.
THANKS

LIFT:

PERFORM 1 REP OF EACH
HANG POWER CLEAN
POWER CLEAN
FRONT SQUAT
EVERY MINUTE FOR 8 SETS TOTAL

WORKOUT:

FOR TIME:
50 WALL BALLS  (20/14)
20 KB SWING (1.5/1)
35 WALL BALLS  (20/14)
35 KB SWINGS  (1.5/1)
20 WALL BALLS  (20/14)
50 KB SWINGS  (1.5/1)

LIFT:

SUMO DEADLIFT
4 X 10
10 REPS EVERY 2 MIN

WORKOUT:

3 ROUNDS
10 BAR MUSCLE UP
50 GHD SIT UPS
100 DOUBLE UNDERS

LIFT:

PERFORM
1 POWER SNATCH
1 MID HANG POWER SNATCH
1 HIGH HANG POWER SNATCH
COMPLETE 1 ROUND EVERY 2 MINUTES
FOR 10 ROUNDS TOTAL

WORKOUT:
3 RDS
21 T2B
15 BURPEE WITH 6″ JUMP
9 THRUSTER (135/95)

LIFT:

BACK SQUAT
@50% MAX WEIGHT
COMPLETE 3 SETS OF:
10 PARTIAL REPS FOLLOWED BY 10 FULL RANGE REPS
@2 MINUTE INTERVALS

WORKOUT:

EVERY 3 MIN PERFORM
15/12 CALORIES BIKE OR SKI ERG
6   CLEAN TO OVERHEAD @185/115

 

LIFT:

BACK SQUAT
7 X 3
3 REPS EVERY 90 SECONDS

WORKOUT:

Metcon (8 Rounds for time)

EVERY 2 MIN  (8 rounds)
12 DEADLIFTS  (135/95)
9   HANG POWER CLEANS  (135/95)
6   SHOULDER TO OVERHEAD  (135/95)

GOAL IS UNBROKEN SETS

 

WORKOUT:

RUN 800 METER SPRINT

1 MIN REST

THEN…
4 ROUNDS
30 BURPEE BOX JUMPS @24/20
30 SWINGS @70/55

2 MIN REST

THEN…
SPRINT 800 METERS

HAPPY NEW YEAR EVERYONE!

HOPE YOU ALL HAD A GREAT NEW YEAR AND WROTE OUT YOUR FITNESS GOALS FOR THE NEXT YEAR.

TODAY’S CLASS TIMES:
10AM

WORKOUT:

TEAMS OF 2
100/80 CAL  ASSAULT BIKE, ROW, OR SKI ERG
100 T2B
100/80 CAL
100 T2B
100/80 CAL

EVERYONE HAVE A HAPPY AND HEALTHY NEW YEAR, I HOPE THIS YEAR IS GREAT FOR ALL OF YOU GUYS.

TODAY’S HOURS:
8AM AND 9:30AM

NEW YEARS DAY HOURS:
10AM

WORKOUT:

IN TEAMS OF 2 COMPLETE
300 WALL BALLS  AND
300 GHD SIT UPS

ONE PERSON PERFORMS A 500 METER ROW
AND AS MANY WALL BALLS AS POSSIBLE TILL FAILURE
ONCE THE PERSON IS DONE WITH THE LAST WALL BALL THE PARTNER STARTS THE ROWER AND DOES THE SAME, 500 METER ROW AMWBAP.
ONCE THE WALL BALLS ARE DONE, DO THE SAME WITH GHD SIT UPS
500 METER ROW AMGHDAP.
KEEP SWITCHING TILL THE WALL BALLS AND GHD ARE COMPLETE.
THE NEW PERSON ALWAYS STARTS WITH THE ROWER.

THE HOURS FOR THE HOLIDAY ARE AS FOLLOWS:

TUESDAY, NEW YEARS EVE:

8:00 AM AND 9:30 AM

NEW YEARS DAY:

10 AM

LIFT:

HIP THRUSTS
5 X 8
8 REPS EVERY 90 SECONDS

WORKOUT:

“HAMMER”
5 ROUNDS

EACH ROUND FOR TIME

5     POWER CLEANS  @135/95
10   FRONT SQUATS   @135/95
5     JERKS                      @135/95
20   PULL UPS
90   SEC REST