Workout of the Day

Wednesday 1/22/20

Conditioning:

“Opening Day”
For Time
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
Time Cap 30


Tuesday 1/21/20

Conditioning:

“Tri Sprint Intervals”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20 Burpee to Target
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.


Monday 1/20/20

Strength:

Back Squat
12:00 Clock
Heavy Set of 3

Conditioning:

“Dumbledore”
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
18:00 Time Cap


Saturday 1/18/20

Heat Times for The Lone Star Shoot Out:
Team Rice and Cleans (Kristin, Jessica, David, David)
Heat 5, Lane 2 – 9:20am, 11:20am, 2:10pm, 4:40pm
Team Rest Day (Trish, Jenny, Jeremy, Josh)
Heat 6 Lane 5 – 9:40am, 11:40am, 2:35pm, 5:05pm
Location- CrossFit Big D – 1220 Conveyor Lane – Dallas

Teams of 2
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run

Continue to Add 1 Round Until Cap


1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Workout Flow:
P1 – 3 power cleans, P2 – 3 power cleans
P1 – 6 push ups, P2 – 6 push ups
P1 – 9 air squats, P2 – 9 air squats
Run Together

Friday 1/17/20

Heat Times for The Lone Star Shoot Out:
Team Rice and Cleans (Kristin, Jessica, David, David)
Heat 5, Lane 2 – 9:20am, 11:20am, 2:10pm, 4:40pm
Team Rest Day (Trish, Jenny, Jeremy, Josh)
Heat 6 Lane 5 – 9:40am, 11:40am, 2:35pm, 5:05pm
Location- CrossFit Big D – 1220 Conveyor Lane – Dallas

Gymnastics Warm Up:

Minutes 0-7, Alternate Between:
#1 – :15 Handstand Hold
#2 – 1 Kipping Pull-Up+1 Toes to Bar+1 Kipping Pull-Up

Minutes 7-12, Alternate Between:
#1 – 5 Hand Release Push Ups
#2 – 5 Pausing Ring Rows

Conditioning:

“Blue Steel”
For Time
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Time Cap – 25:00

Thursday 1/16/20

Heat Times for The Lone Star Shoot Out:
Team Rice and Cleans (Kristin, Jessica, David, David)
Heat 5, Lane 2 – 9:20am, 11:20am, 2:10pm, 4:40pm
Team Rest Day (Trish, Jenny, Jeremy, Josh)
Heat 6 Lane 5 – 9:40am, 11:40am, 2:35pm, 5:05pm
Location- CrossFit Big D – 1220 Conveyor Lane – Dallas

Strength:

Every :90 x 7 Sets
4 Deadlift + 8 DB Strict Press
Build in Weight on Deadlift

Conditioning:

4 Rounds
1 Minute at Each Station
Station #1 – Bike
Station #2 – Reverse Lunges
Station #3 – Row
Station #4 – Kettlebell Swings 53/35
Station #5 – Rest

Wednesday 1/15/20

Strength:

Front Squat
Every :90 x 7 Sets
Build to a Heavy Complex:
1 Pausing Front Squat (:03 pause in the bottom)
1 Front Squat

Conditioning:

“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
*Score is Slowest of 5 Rounds



Tuesday 1/14/20

Conditioning:

“Part Time”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike
20:00 Time Cap

Midline:

3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold


Monday 1/13/20

We have several athletes competing this weekend at The Lone Star Shootout!
Saturday, January 18 at CrossFit Big D
1220 Conveyor Lane, Dallas
Once we have heat/lane details we will post them!

Strength:

Clean and Jerk
12:00 to Build to a Heavy Single

Conditioning:

“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
10:00 Time Cap


Saturday 1/11/20

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike/Row
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Assault Bike/Row
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Assault Bike/Row
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Assault Bike/Row
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Assault Bike/Row
15 Power Snatches (155/105)
15 Thrusters (155/105)