Crossfit Juneau
  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US

tuesday 1/31/17

1/31/2017

0 Comments

 
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

0 Comments

monday 1/30/17

1/30/2017

0 Comments

 
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

0 Comments

friday 1/27/17

1/27/2017

0 Comments

 
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

0 Comments

thursday 1/26/17

1/26/2017

0 Comments

 
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!!!!

0 Comments

wednesday 1/25/17

1/25/2017

0 Comments

 
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


0 Comments

tuesday 1/24/17

1/24/2017

0 Comments

 
STRENGTH
   Power Cleans  1x5, 6x2 (HEAVY)

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

0 Comments

Monday 1/23/17

1/23/2017

0 Comments

 
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.

0 Comments

friday 1/20/17

1/20/2017

0 Comments

 
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
0 Comments

thursday 1/19/17

1/19/2017

0 Comments

 
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
0 Comments

wednesday 1/18/17

1/18/2017

0 Comments

 
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

0 Comments
<<Previous

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US