REMEMBER THIS WEEK IS BRING A FRIEND WEEK SO WE WILL BE SEEING PLENTY OF NEW FACES!!!
MAKE SURE TO INTRODUCE YOURSELF AND
HELP EVERYONE FEEL WELCOME TO THE CLASS

Warm Up:
2 Rounds
20 Double Unders or Singles
10 Good MorningsW/Empty Bar
10 Leg Swings Each Leg
8 Air Squats
100m Run

Strength:
Front Squat 1-1-1-1-1-1-1
Use around 70-80% for your working sets. Make sure you warm up to that specific weight and then start counting your sets. Don’t count your warm up sets one of your 7 working sets.
**Bring a friend verion. Empty bar or KB squats


Workout:
12 Min AMRAP
20 Wallballs 20/14 BRG-14/10
20 Hang Power Snatches 95/65 INT-85/55 BEG-75/45
20 Box Jumps or Step Ups 24/20 BEG-20/18 Step Ups
20 Front Squats 95/65 INT-85/55 BEG-75/45
20/15 Cal Row BEG-15/10 Cals

**Bring a friend
8 Minutes
10 airsquats
10 DB snatches
10 Cal row

–Coaches Notes–
This barbell should be nice and light for both of the barbell movements so make sure you are deciding on a weight that is light. Light enough you could move 10+ Reps a round. 20 Being a higher rep count make sure you work in SMART sets if you struggle with the movement. 12 Minutes will move faster than you think so keep a steady pace throughout.

Optional Accessory Work:
Option 1:
L-Sit -Accumulate 1-2 mins.
Option 2:
Dumbbell Front Rack Walking Lunge
3x25m
Use the heaviest weight you can for each set.
Rest as needed between sets.

3 Piece today… Partners of 2 (only 1 works at a time)
**Scale movements and weights so you can finish each piece in the allotted time. For the mile split into 200’s, if you are running. we will run true 200’s from the actual 200 line over by the old gym.

(0-13min.)
5 Rounds:
20 Alt. DB Snatches 70/50lb
30 Pull-Ups

(13-21min.)
Pick 1:
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)

(21-36min.)
For Time:
42-30-18
Deadlifts 225/155
Burpees over the bar
HSPUs
Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you’re going to be wishing you went faster

If it’s pouring rain there will be alternate endurance wods on the board.

8am Endurance: Come out and run a 5k
OR
Partner endurance Run or Bike
40 minutes as many cals as possible
Partner 1 Row or bike
Partner 2 Run 400
*switch spots when you get back, When you switch both do 3 burpees.
** If one partner can’t run they can ski or row the 400m


9am Mobility

10am Workout:
Partner Wod Split work how you want
40 Clean & Jerks, 185/135
1600M Row or ski
30 Clean & Jerks, 185/135
1600 m row or ski
20 Clean & Jerks, 185/135
1600 m row or ski
10 Clean & Jerks, 185/135

If its not raining a mile run (split into 2 400’s each between partners) is also an option.

Warm Up:
2 rounds
10 Cal row
5 strict pull up or banded strict
10 Squats
5 Empty bar press

Strength 12 Minutes
Every OTHER minute on the minute
10 Strict presses.
This is going to end being 60 presses in 12 minutes. Test out the weight before you start. 50 percent of 1 rep max.. 60 percent maybe?

WOD- “Detox”
Let’s get all this holiday food and drink out of our system.
30 Minute Amprap
20 Cal on any machine Switch it up
20 Burpees over your bar
1 Sled Push Down and Back (100m)
10 Deadlifts 135/95
10 Power cleans 135/95
*pick a weight you can touch and go or do fast singles.
use one bar only with one weight, deadlifts should be light and fast.

Happy New Year!
Ready to get serious about your nutrition? We still have a few openings left. Click here for details.

We have options today!
If you missed yesterdays New Years Day workout you can do that. It will be on the board.

If not let’s get some good old fashioned CrossFit work in.

Warm up
Coach Jordon’s Choice

Strength 12 minute EMOM. Switch between DB bench press (or floor press if we are short benches) and backsquats. Partner with somebody who is using the same weight as you so you can alternate.
Even Mintues 5 back squats… 75 to 80 percent
Odd minutes 10 Db bench presses.

You will have about 10 minutes to recover then get after this nice little 5 round wod

5 rounds for time
15 Wall Balls 30/20
14 Alternating DB snatches 70/50
200 M Run