Tag Team Angie

Saturday January 20, 2018


“Tag Team Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

**partner A starts in pull-ups. At the top of the minute, partner B starts where partner A left off. Keep switching off every minute until you complete the list. Must go in the order above and complete 100 before moving to next exercise. While partner is working on reps, the other partner is jump roping.

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4 by Friday

Friday January 19, 2018


4 rounds for time:

Run 200m

12 Toes to Bar

7 Clean and Jerks (Heavy weight, suggested 155,105)


Post WOD:

Work on your January goals for 15 minutes

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Mountain Climber

Thursday January 18, 2018

(Chris in a great landing pose! Bent knees equals a soft landing that’s easy on the joints.)


Strength Session:

EMOM x 8

3 Front Squats @ 85% of your 1RM



21 Deadlift (medium- heavy weight)

5/3 Rope Climbs

15 Deadlift

5/3 Rope Climbs

9 Deadlift

5/3 Rope Climbs


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Hang Squat Snatch

Wednesday January 17, 2018

(Steve showing his daughter the way to health and fitness! Little eyes are always watching.)


EMOM x 20  minutes

1 Hang Squat Snatch

**Start at 70% of your 1RM.  Continue to add weight as often as you feel is appropriate until you reach your heaviest lift for the day.  If you miss a lift, skip that round.  Remove some weight and start again.  Score is the heaviest weight lifted for the day.  MAKE SURE TO LIFT ON THE TOP OF THE MINUTE.

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Block Party

Tuesday January 16, 2018

(Kaden takes off!)

Skills Warm-up

Reverse TABATA Ring Holds

10 seconds on, 20 seconds off, 8 rounds

**Hold yourself up on rings

** After the 8th round, do one max set of unbroken pushups until failure (bad form = Failure)



5 rounds for time:

20 Abmat Sit-ups

Down/Back East Wing Overhead Walking lunges with Plate (as heavy of a plate as you can)

20 Second L-hang hold on rig (bend the knees if he straight legs are too hard for you)

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4 x 5 Ascending

Monday January 15, 2018

Monday -Friday

5:30am, 11:30am, 4pm, 5pm (open gym), 6pm




8:30-10am (open gym)



4 rounds of 5 minutes AMRAP:

Kettlebell Swings

Box jump overs



**Rep count starts at 3,3,3 then 6,6,6 then 9,9,9, etc. Add 3 reps each round until the 5 minutes are up. Score is a total number of reps completed. Rest 3 minutes between rounds and start again from the 3,3,3. Try to match or better your score each round. You will have 4 scores today.

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Partner WOD

Saturday January 13, 2018


With a partner complete:

AMRAP in 20 minutes:

20 Power Cleans (medium weight)

60 Double Unders


**While one partner completes one full round of the above, the other partner will do as many rounds of the following:

10 toes to bar

5 burpees

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Let’s get Physical

Friday January 12, 2018

(Even jet lag can’t hold Bruce back!)



2 rounds of:

Run 400m

50 Weighted Step-ups (suggested weight 35, 25 DB in each hand)

then immediately into…

2 rounds of:

Run 400m

50 Push-ups


**Time is done after the second round of push-ups

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CrossFit Total

Thursday January 11, 2018

(It’s hard to believe that Amber was having a baby less than a year ago.  She continues to impress every single day!)


CrossFit Total

1RM Back Squat

1RM Strict Press

1RM Deadlift


**Start with back squat.  Work up to a heavy weight that you will consider “starting weight.”  If you successfully achieve the lift, add more weight and attempt again.  If you successfully achieve that lift, go for a 3rd attempt. If you fail one of the attempts, you CANNOT go back down in weight. You must try that weight again.  You only get 3 attempts for the lift (after the warm-ups).  Your heaviest weight lifted is your score for today.  These same rules apply for the strict press and the DL.  You will have 4 scores today.  The heaviest lift for each of the lifts and a grand total of all those weights added together.

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Backside Blaster

Wednesday January 10, 2018

(Congrats to Jennifer on her 195# Deadlift PR!!)



3 Rounds for time:

20 Deadlifts (medium-light weight.. you should be able to do sets of 5 at a minimum)

20 Wall Balls

20 Calorie Row


Mid Week Stretch:

**Picture 1 is the starting position, picture 2 is the finish position

**Hold for 2 minutes. Use your spinal erectors to arch.

**Picture 1 is the easier version, picture 2 is harder

 **Notice that the palms are facing UP. Picture 1 is start, 2 is finish


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