06 Jan / 2014
Tuesday 7th January
Hi Team,
| A. Back Squat |
| 5 – 5 – 5 – 5 |
| B. Fight Gone Bad |
3 Rounds, As Many Reps as Possible, one minute per station of:
| Wall Ball |
| SDLHP (35/25kg) |
| Box Jump 24/20″ |
| Push Press (35/25kg) |
| Row (Calories) |
| Rest 1 Min b/w rounds |
05 Jan / 2014
Monday 6th January
Team – as was announced over the weekend, the first workout of the 2014 CrossFit Games Open kicks off on 27th Feb. With that in mind a number of the AWODs will be focused on those looking to complete the open this year. Lets get training.
| A. Clean Pulls |
| 3 – 3 – 3 – 3 – 3 |
| * Work to 100% of 1 RM Clean |
| B. 10 Min AMRAP of: |
| 30 x DU |
| 9 x Power Clean 50/35kg |
C. AWOD: Games Open WOD 11.1
| 10 Min AMRAP of: |
| 30 x DU |
| 15 x Power Snatch 35/25kg |
03 Jan / 2014
Saturday, 4th Jan
A. 16 Mins with your Goats
EMOM 16 Mins:
Odd – Goat 1
Even – Goat 2
B. Partner WOD:
5 RFT of:
50 x Push Ups
40 x Box Jumps (24/20″)
30 x T2B
20 x Pistols
You can split up the reps any way, but only one athlete works at a time.
02 Jan / 2014
Friday, 3rd January
A. Shoulder Press
1 – 1 – 1 – 1 – 1
B. Push Press
3 – 3 – 3 – 3 – 3
C. Push Jerk
5 – 5 – 5 – 5 – 5
01 Jan / 2014
Thursday, 2nd January
A. Cleans
12 Min to work to heavy double
(May be squat, power or hang depending on skill level)
B. 3 RFT of:
50 x Double unders
40 x Air squats
30 x Pull ups
20 x Burpees
10 x HSPU
30 Dec / 2013
Tuesday, 31st December
A. Front Squats
3 – 3 – 3 – 3 – 3
B. “Satan’s Whiskers”
3 RFT of:
10 x C2B Pull Ups
10 x Front Squats (75/52.5kg)
10 x Burpees
WOD B Courtesy of CF New England/Competitors WOD
29 Dec / 2013
Monday, 30th December
A. 2 Rds for total time:
Run 800m, Rest 2 Mins
Run 400m, Rest 1 Min
Run 200m, Rest 30 Secs
Score is your total time (without the 30s rest after the final 200m).
B. Hang Snatch
20 Min Practice or work to 3RM
