CrossFit WOD's for the week of Feb 3 - now 5 nights a week, plus 3 early mornings!

Monday

Back Squat to a heavy 3

Every minute for 15 minutes:

5 pull-ups (sub 8 ring rows)

10 push-ups

15 squats

Tuesday

Push Press heavy 5

50 DUs (150 singles+10 tuck jumps)

Then 4 rounds of

4 deadlifts

8 bar hop burpees

12 weighted sit-ups

Finish with another 50 DUs (150 singles+10 tuck jumps)

Wednesday

Skill: power cleans

21-15-9

Power clean

Wall ball

Box-over-jump

Thursday

Back Squat heavy 3

3 min AMRAP

Burpees

2 min break 

3 min AMRAP

KB swings

2 min break 

3 min AMRAP

Wall balls

Friday

Push Press heavy 5

4 rounds: 

200m run

10 KB snatches/arm

15 4-count flutter kicks

Saturday

Team/Partner/Fun WOD

First week of 5 evening WODs! I like the progress we've made on the back squats, so those are going to stick around for a bit until we eventually work up to a heavy single in the next week or so. We're also introducing Push Press this week, as we've built up the back strength with deadlifts to make those weights strong overhead. Remember the importance of recording your lifts so that you can make progress, and don't expect the results without the hard work! You have to attend the classes so you can make those gains in strength we are aiming for.

Also a reminder, we have 6:30 AM classes this week on Monday, Wednesday, and Friday. No excuses anymore for not being able to make a class!