2/1/16 - Rankel

• warmup: power clean technique with empty bar led by coaches
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• A. Power Clean EMOM 12, build to day's 1RM
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• B. Rankel
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• 20 Minute AMRAP of:
• 6 Deadlifts (225/155)
• 7 Burpee Pullups
• 10 Kettlebell Swings (70/53)
• 200m Run

1/30/16

• 5 rounds
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• 12 Front Squat  (115/75) / Goblet Squat *as heavy as possible*
• 12 burpees
• 400 M run

1/29/16

• Single Arm KB/DB Row 3x8 per arm
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• 30-20-10
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• Row Calories 
• Toes to Bar / V-ups
• High *pocket* Hang Power Snatch (75/45)

1/28/16

• WARMUP
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• 2  rounds not for time
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• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
• 
  
• *performed with an empty bar*
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• Front Squat 5-5-5-5-5
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• AMRAP 7
• 3 Lateral Bar burpees
• 1 Power Cleans (205/125)
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• rest 3 min
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• AMRAP 7
• 3 Pullups
• 3 power cleans (155/105) *should be lighter weight*
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• D. core: EMOM in groups of 2 for 10 minutes perform 6 around the world (3 per side) each partner

1/27/16

• A. Squat Clean EMOM 8 minutes, then Every 2 minutes for 8 minutes 1RM
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• B. 5 rounds
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• 4 Alt DB Snatches (70/55)
• 6 Box Jumps (30"/24")
• 10/7 Assault Bike Calories

1/26/16

• A. Reverse Back Rack Lunges 3x5 per leg
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• B.
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• 800 M run
• 20 KB American Swings (70/53)
• 4 rope climbs / seated to standing or 3x strict pullups
• 400 M run
• 15 KB American Swings (70/53)
• 3 rope climbs / seated to standing or 3x strict pullups
• 200 M run
• 10 KB American Swings (70/53)
• 2 rope climbs / seated to standing or 3x strict pullups
• 100 M run
• 5 KB American Swings (70/53)
• 1 rope climbs / seated to standing or 3x strict pullups

1/25/16 - DiAnnie

• Pendlay Row 5-5-5-5-5
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• Diane
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• 21-15-9
• Deadlifts (225/135)
• HSPU
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• Annie
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• 50-40-30-20-10
• Double-unders  
• Sit-ups

1/21/16

• Warmup 3 round NFT
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• 2 Wall Walk/Climb
• 5 Empty Bar Pwr clean and jerk
• 100 M run
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• A. Push or Split Jerk find 1RM (15 min cap)
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• *athletes should only be doing split jerk if they have proper form and technique
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• B. 1 min on, 1 min break x6 rounds. Accumulate total H. Sqt clean reps
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• 30 Double Unders / 60 singles / 30 lateral hops
• AMRAP Hang Squat Clean (185/105)
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• C. EMOM 7
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• 20 sec L-sit hold (any kind ring, hanging, or stationary)
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• 3 bar MUs (or practice MU, or C2B pullup) can scale down reps or use modifications to perform C2B

1/20/16

• warmup: hang PS tech work
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• A. EMOM for 8 minutes, 1 Hang Power Snatch
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• then Every 2 minutes for 8 minutes to find 1RM of day
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• Chipper
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• 50 Pullups
• 40 box jumps (24"/20")
• 30 HSPU
• 20 Power Snatch (135/95)
• 10 OHS (135/95)
• 5 rope climbs / 10 strict pullups

1/19/16

• warmup: hang power clean tech work
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• A. EMOM for 8 minutes, 1 Hang Power Clean
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• then Every 2 minutes for 8 minutes to find 1RM of day
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• B. AMRAP 14
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• 10 alt DB snatches (55/35)
• 10 Toes to Bar / modify with v-ups
• 100 M run

1/18/16 - Coe

• A. Deadlift 5-5-5-5-5
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• B. 10 rounds
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• 10 Thrusters (95/65)
• 10 Ring Pushups

1/16/16

• teams of 2 or 3 
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• 200M /300M double kb/db lunges (44s/25s) *switch as needed*
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• 100 M run *together*
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• 200M /300M double kb/db lunges (44s/25s) *switch as needed*
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• 200 M run
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• 200M /300M double kb/db lunges (44s/25s) *switch as needed*
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• 400 M run
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• 200M /300M double kb/db lunges (44s/25s) *switch as needed*
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• 800 M run

1/15/16

• WARMUP
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• teams lined up in similar count.
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• One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc
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• do this until everyone has finished the combo TWICE
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• A. Turkish Getup 1RM per arm, 12 minutes 
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• B.
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• 30 Box Jumps (30"/24")
• 45 situps
• 60 HR pushups
• 45 situps
• 30 Box Jumps (30"/24")

1/14/16

• warmup: 2 rounds
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• 10 mountain climbers
• 10 air squats
• 5 sotts press with pvc or empty barbell
• 100 M run
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• A. Thruster (off rack) 3-3-3-3-3 
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• B. 5-10 minute SKill/Progression work: Pistols - work with athletes on different modifications from most difficult to easiest (elevated heel, on top of box, pistol onto box sit, using rig for assistance) 
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• C. 2 rounds
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• 20 alternating Pistols / any modification is same rep count / Goblet squats (55/35) will be 30 reps
• 20 Ring Dips / stationary dips / box dips will be 40
• 30 OHS (75/45)
• 400 M run

1/13/16

• WARMUP
• 
  
• 2  rounds not for time
• 
  
• 10 DL
• 10 pocket hang power cleans
• 10 front squats
• 10 good mornings
• 
  
• *performed with an empty bar*
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• A. 9-6-3
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• Power Cleans (135/95)
• Front Squat
• Push Jerk
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• *5 min cap*
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• B. At minute 8 begin...
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• 5 min AMRAP
• 3 burpee box jumps (24"/20")
• 3 ring muscle ups / modify with bar MU / or 8 C2B pullups
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• rest from min 13-18. 
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• C. At 18 minutes begin. Cap at 28 min
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• 20 Cal Row
• 20 T2B
• 400 M run
• 20 T2B
• 20 Cal Row
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• ** Thank you CrossFit Nordic (Sweden) and CrossFit Linchpin for the awesome WOD!!**
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• 
  
• Core: 1 min spiderman plank (perform 16 8L/8R continue plank for full minute, 1 min break x5

1/11/16

• WARMUP
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• Shoulder and hip mobility then...
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• 2 RNFT
• 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
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• A. Floor Press 3-3-3-3-3
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• B. 150 Wall Balls (20/14)
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• C. core: 50 around the world for time

1/9/16

• 4 rounds
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• 7 Burpees
• 14 KB American Swings (70/53)
• 21 Getup Situp (45/25)
• 200 M run

1/8/16

• Warmup: 200 M run. 100 M run at 80%. 50 M sprint. 
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• A. Band Sprints 40m x3 per athlete
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• B.
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• 5 Thrusters (115/75) / BC use double KB/DB
• 30 Double Unders / jumping jacks
• 10 Thrusters (115/75) / BC use double KB/DB
• 30 Double Unders / jumping jacks
• 15 Thrusters (115/75) / BC use double KB/DB
• 30 Double Unders / jumping jacks
• 20 Thrusters (115/75) / BC use double KB/DB
• 30 Double Unders / jumping jacks
• 25 Thrusters (115/75) / BC use double KB/DB
• 30 Double Unders / jumping jacks

1/7/16

• warmup: squat snatch technique work with coaches
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• A. Squat Snatch 1RM in 15 minutes
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• B. EMOM 21 minutes
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• min 1: 12 T2B / 15 v-ups
• min 2: 12 Ring Dips / Stationary Dips / 2x for box dips
• min 3: 12 Box Jumps (24"/20")
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• scale reps up or down as needed*

1/6/16

• warmup: clean and jerk tech work with empty barbell
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• A. Clean and Jerk EMOM, 15 minutes increasing weight. May skip a few minutes if necessary at 90% or higher
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• B. 
• 
  
• 1000 M row
• 800 M run
• 2 mile bike

1/5/16

• Warmup with Empty Bar
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• 3 rounds
• 
  
• 5 good mornings
• 5 snatch grip behind the neck STRICT press
• 5 OHS
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• A. Push Press 5-5-5-5-5
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• B. AMRAP ladder 12 minutes
• 2,4,6,8,10... OHS (135/95)
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• 1,2,3,4,5...Bar Muscle Up / 2x C2B pullups
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• C. Core/skill: accumulate 3 minutes of hollow rock hold. Perform 20 UB double unders every break or practice them for 20 seconds during break before continuing hollow rock

1/4/16 - DT

• Warmup with Empty Bar
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• 3 rounds
• 
  
• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
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• DT
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• 5 Rounds for time:
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• 12 Deadlifts, 155# / 105#
• 9 Hang Power Cleans, 155# / 105#
• 6 Push Jerks, 155# / 105
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• Core work:
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• accumulate a total of 3 minutes on L-Sit (On Ring, Hanging, or Box). Perform or 20 unbroken double unders every rest or practice!!

1/02/16 - First Pit WOD of 2016!

• Team WOD (2 or 3 people)
• 
  
• one partner MUST BE PLANKING at all times, teams of 3 may have 2 people working at the same time. Switch between planks and reps at teams' discretion. 
• 
  
• 100 (150 for 3 people) Toes To Bar / 150 (200 for teams of 3) V-ups
• 800 M (1000 M for teams of 3) Buddy Carry
• 140 (210 for 3 people) Push Press (115/75) / Double KB/DB for BC