Workouts for the Week: January 21 - January 27

Monday, January 21st

Choose either the CrossFit Workout or Fitness Workout. Check the Blog for more info.

CrossFit Workout: For Total Burpees + Time to Complete - With a Partner

7 Minutes
Max Effort Barbell Burpees

-Into-

30 Bar Muscle Ups (Scaling Option: 40 Strict Pullups)
30 Alternating Pistols (Scaling Option: Kettlebell Goblet Squats)
30 Deficit Handstand Pushups (35lb plates)
30 Front Squats (185/125)
30 Toes to Bar (40 Abmat Situps)
30 Shoulder to Overhead

Fitness Workout: For Total Burpees + Time to Complete - With a Partner

7 Minutes
Max Effort Barbell Burpees

-Into-

40 Strict Pullups
40 Dumbbell Cleans
30 Deficit Handstand Pushups (35lb plates)
40 Dumbbell Squats
30 Toes to Bar (40 Abmat Situps)
40 Dumbbell Push Press


Tuesday, January 22nd

Conditioning: Every Minute on the Minute for 12 Minutes

1 Wall Walk
10 Ball Slams

Add additional Wall Walks per round to increase difficulty

Workout: For Time - With a Partner - Relay Style by Movement*

15-12-9-12-15
Double Dumbbell Snatch (50/35)
Dumbbell Box Step Over

*Partner A does the set of 15 snatches, then Partner B. Double Dumbbell Snatches can be scaled to Single Dumbbell Snatch or Kettlebell Swings.


Wednesday, January 23rd

Strength: Find a 5 Rep Max

Back Squat

Workout: For Time - 3 Rounds

21 Wall Balls
15 Chest to Bar Pullups
9 Power Snatch (95/65)


Thursday, January 24th

Workout: As Many Rounds as Possible in 4 minutes

4 Rounds
12 Kettlebell Swings (1.5/1)
12 Med Ball Cleans
12 Box Jumps
12 Calorie Row

-3 Minute Rest Between Rounds-


Friday, January 25th

Workout: 16.2ish - For Time or Reps Completed 12 Minute Cap

25 Toes to Bar
50 Double Unders  (100 Singles)
15 Squat Cleans (135/85)
25 Toes to Bar
50 Double Unders
13 Squat Cleans (185/115)
25 Toes to Bar
50 Double Unders
11 Squat Cleans (225/145)

!CashOut! - As Fast as Possible

40 Renegade Rows OR 50 Bar Facing Burpees (as fast as possible)


Saturday, January 26th

Workout: For Time - With a Partner

20-40-60
Deadlifts (135/95)
Dumbbell Shoulder to Overhead (50/35)
Calorie Row


Sunday, January 27th

Sunday Mobility with Coach Katie - 9:30am to 10:30am

A morning of active recovery and exploring different ways to stretch and flex our hard worked muscles. To be offered one to two times a month as long as there is interest.