Blog Archives - Crossfit Juneau

tuesday 1/31/17

1/31/2017

STRENGTH
   Deadlifts 2x10 @ 50% of 1RN
3x5 @ 85% of 1RM
   2x3 @ 90% of 1RM

WOD
Open WOD 13.3 RX
   150 Wall Balls (20/14)
   90 D/U's
   30 M/U's
12 Minute AMRAP

OR
Open WOD 13.3 Scaled
   150 Wall Balls (20/14) z- or according to ability
200 Single UNders
   30 Kipping Pull Ups OR 30 Jumping C2B Pull Ups
12 Minute AMRAP

monday 1/30/17

1/30/2017

WOD

CrossFit Total II
You will have 3 attempts to find your 1RM for each of the following 3 Lifts

- Clean (Squat or Power)
- Bench
- OH Squat

Score will be the sum of all 3

friday 1/27/17

1/27/2017

STRENGTH
   Back Squats 1x10, 1x8, 4x3

WOD
   20 D/U's (50 S/U's)
   15 Calorie Row
   10 Down and Back Sprints
12 Minute AMRAP

thursday 1/26/17

1/26/2017

STRENGTH
   Bench Press 2x10, 2x5, 3x3

WOD
   10 Pull Ups
10 Box Jumps (24/20)
   10 Squats
   10 H/R Push Ups
   10 Sit Ups
   10 KB Swings
   10 Burpees
6 Rounds (25 Minute Time Cap)

Side Note: Tomorrow, if it's not ICY out dress to spend some time outside. If it's still ICY we will stay inside!!!!

wednesday 1/25/17

1/25/2017

Today is the 2nd Past Open Workout for this week.

Open WOD 14.3 - Rx
60 Calorie Row
50 T2B
40 Wall Balls (20/14)
30 Cleans (135/95)
20 M/U's
14 Minute AMRAP

Open WOD 14.3 - Scaled
60 Calorie Row
50 Knee Raises
40 Wall Balls (20/14 or scaled to ability)
30 Cleans (95/65)
20 Jumping C2B Pull Ups
14 Minute AMRAP

tuesday 1/24/17

1/24/2017

STRENGTH
   Power Cleans 1x5, 6x2 (HEAVY)

WOD
   10 Power Snatches (95/65)
   20 D/U's (50 S/U's)
9 Minute AMRAP

Monday 1/23/17

1/23/2017

The CrossFit Open is about 4 1/2 weeks away so with that we will be working in some areas known to be an issue when it comes to the Open WODs.. We will also be perfoming two Open WODs from Previous years each week......

Here's your first FOR TODAY'S WOD:

14.5 AND 16.5
Thrusters (95/65)
BF Burpees
21-18-15-12-9-6-3

As a side note the plan will be the same as it has been for our previous 3 years here. The Open WODs roll out on a Thursday Evening starting Feb 23rd and we will complete them on the following day as Friday's WOD. Time during Open Gym will also be spent on these WODs as scores have to be submitted by the following Monday.

friday 1/20/17

1/20/2017

STRENGTH
   OH Press 1x10, 5x5 @ 80% of 1RM

Partner WOD
3 DL (135/95)
   3 Hang Power Cleans (135/95)
   3 Push Press (135/95)
16 Minute AMRAP

thursday 1/19/17

1/19/2017

STRENGTH
   Back Squats
1x10 @ 40% of 1RM
1x10 @ 60% of 1 RM
5x5 @ 80% of 1RM

WOD
   5 Box Jumps (30"/24")
   5 Burpees
   5 H/S Push Ups
   5 H/R Push Ups
7 Minute AMRAP

wednesday 1/18/17

1/18/2017

STRENGTH
   Bench Press 1x10, 5x5@ 75-80%

WOD
   40 D/U's (100 S/U's)
   20 T2B
   10 Power Snatches (115/75)
4 Rounds