Workouts for the Week: January 27 - February 2

Monday, January 28th

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

CrossFit Workout: Three Person Teams - As Many Reps as Possible; 30 Minute Cap - Inspired by Bergeron

2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters

-Into-

100/80 Calorie Row

-Into-

2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (115/75)
30 Toes to Bar
30 Thrusters

-Into-

100/80 Calorie Row

-Into-

2 Rounds
30 Bar Facing Burpee*
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters

Fitness Workout: Three Person Teams - As Many Reps as Possible; 30 Minute Cap - Inspired by Bergeron

2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters

-Into-

100/80 Calorie Row

-Into-

2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters

-Into-

100/80 Calorie Row

-Into-

2 Rounds
30 Bar Facing Burpee*
30 Dumbbell Squat Cleans
30 Knee Tucks or Abmat Situps
30 Dumbbell Thrusters

*Space permitting; Lateral Barbell Burpee if necessary.


Tuesday, January 29th

Choose either Strength or Fitness Conditioning. CrossFit Workout and Fitness Workout are identical on Tuesday, January 29th. Check the Blog for more info.

Strength: 12 Minutes to find a Heavy Complex

1 Hang Squat Snatch + 1 Overhead Squat

Fitness Conditioning: As Many Rounds as Possible in 12 Minutes

4 Renegade Rows
8 DB Snatch
12 Abmat Situps

Workout: For Time - 10/9/8/7/6/5/4/3/2/1

Handstand Pushups
Box Jump Overs
Front Rack Dumbbell Lunges (50/35)


Wednesday, January 30th

Conditioning: Every Minute on the Minute for 12 Minutes

7 to 10 Kettlebell Swings

-Into-

Max effort Burpees in remaining time

Workout: CrossFit Open 15.3 - As Many Reps as Possible in 14 Minutes

7 Ring Muscle Ups (14 Dips)
50 Wall Balls
100 Double Unders (200 singles)


Thursday, January 31st

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

CrossFit Workout: For Time - 4 Rounds - Inspired by Alec Smith

500m Row
20 DB Box Step Overs (35/20 lbs; 20/16 in boxes)
10 Deadlifts (275/185)
20 Hand Release Pushups

Fitness Workout: For Time - 4 Rounds - Inspired by Alec Smith

500m Row
20 DB Box Step Overs (35/20lbs on 20/16in boxes)
15 Double Kettlebell Sumo Deadlifts
20 Hand Release Pushups


Friday, February 1st

Workout: As Many Rounds as Possible in 12 Minutes

8 Pullups
12 Push Press (95/65)
36 Double Unders (72 singles)

!Cashout!

For Time: 50 Bar-Facing Burpees - Beat your time last week

OR

4 Rounds
8 V-Ups
8 Hollow Rocks
8 Leg lifts
8 Bicycles


Saturday, February 2nd

Workout: For Time - 4 Rounds

20 Man Makers (35/20)
30 Burpees Over Dumbbell
40 Air Squats