Daily WOD

TOMORROW MORNING JAY WILL BE BACK COACHING.
IT’S BEEN QUITE A LONG TIME BUT HE FINALLY MADE IT BACK.
JAY WILL BE AT THE 5:30, 7, 8:15 AND 9:30 AM CLASSES ON WEDNESDAY MORNING.
FOR THOSE OF YOU THAT KNOW HIM I’M SURE YOU’LL BE HAPPY TO SEE HIM, FOR THOSE OF YOU THAT DON’T I’M SURE YOU’LL BE HAPPY TO SEE HIM TOO.

HERE’S JAY DOING HIS VERSION OF THE HUMAN FLAG.
HE DOES THIS AT 6 FOOT 4 INCHES AND 260LBS !
CRAZY RIGHT!

LIFT:

SUMO DEADLIFT

5 X 5 @75%
5 REPS EVERY 75 SECONDS

WORKOUT:

3 ROUNDS FOR TIME
30 REPS EACH
WALL BALL @20/14
SUMO DEADLIFT HIGH PULL  75/55
BOX JUMPS @20″
PUSH PRESS @75/55
ROW 30 CALORIES

LIFT:

3 POWER CLEAN
EVERY MINUTE FOR 10 MINUTES

WORKOUT:

EVERY 75 SECONDS
5   PULL UPS
10 PUSH UPS
15 AIR SQUATS
COMPLETE FOR 25 MINUTES

LIFT:

BACK SQUAT
PERFORM 3 DROP SETS
START WITH A WEIGHT AROUND 5-8 REPS
IMMEDIATELY DECREASE THE WEIGHT 10-20% AND PERFORM TILL FAILURE
AND ONE MORE TIME DROP THE WEIGHT 10% TILL FAILURE
REPEAT THIS 3 TIMES TOTAL
EACH SET IS THREE DROPS

WORKOUT:

1,000 METER ROW
30 THRUSTERS @135/95
10 MUSCLE UPS

LIFT:

BENCH PRESS

5 X 5
5 REPS EVERY 90 SECONDS
3 SECONDS DOWN
1 SECOND PAUSE

WORKOUT:

FOR TIME:
150 HAND RELEASE PUSH UPS  (Only rest in the Plank)
HALF WAY UP WILL NOT SUFFICE, YOU NEED TO LOCK OUT AT THE TOP OF THE PUSH UP.
* START WITH 10 GHD SIT UPS, EVERY TIME YOU BREAK, AND FINISH*

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