January 26th WOD


L1-Rx+: Follow Comp this week!

C:A: Overhead Squat (10 min emom; 1 ohs; build to a 1Rm)

C:B: Deficit Handstand Push-ups (Max reps 1 phspu)

**if you come off the wall your attempt is done except if you fall off in your first 5 reps :)
Rest 10 min

C:C: CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Rest 5 min

C:D: Metcon (2 Rounds for calories)

1 min max cals AB; x2 ; rest 7 min between

Level 1:

L1:A: Deadlift (10 min emom; 1 DL build to a 1rm or tough single)

L1:B: Metcon (AMRAP - Rounds and Reps)

15 min amrap

20 alternating s/a db snatch 40/20
30 push ups
400m run

Level 2:

L2:A: Walking Lunges (5 sets of 10-30 total)

advanced add db in each hand

L2:A2: CS Snow Angel (5x10)

rest 90 sec

L2:B: Metcon (AMRAP - Rounds and Reps)

16 min amrap

50m fw 35/26
10 kbs 35/26
10 ring rows
200m ski


50m fw 53/35
15 kbs 53/35
10 pull ups
200m ski



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM