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

Wednesday 1/31/18

1/31/2018

0 Comments

 
STRENGTH

   BACK SQUATS -  12 Minute EoMOM
1st 2 Rounds - 4 Reps @ 75%
Rounds 3 & 4 - 4 Reps @ 80%
Rounds 5 & 6 - 4 Reps @ 85%

WOD
   12 Box Jumps (24"/20")
   12 Weighted Lunges (95/65) in the Front Rack
   25 Sit Ups
   25 D/U's
4 Rounds
0 Comments

Tuesday 1/30/18

1/30/2018

0 Comments

 
STRENGTH
   10 Minute EMOM
Odds: 5 Bench Press @ 70%-75% of 1RM
Evens 5 Deadlifts @ 70%-75% of 1RM

WOD
   Clean and Jerks (135/95)
   C2B Pull Ups
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

(20 Minute Cap)

0 Comments

monday 1/29/18

1/29/2018

0 Comments

 
STRENGTH
   10 Minute EMOM
Odds: 6 Thrusters (135/95)
Evens: 12 Deadlifts (135/95)

Partner WOD
  P1 : Tabata ROW for max Calories
WHILE
   PB : Tabata Burpee Box Jump Overs (20" box) 

4:00 REST THEN SWITCH PLACES
Score is Total Calories + Total Burpees

Tabata Is:
   0:20 WORK
   0:10 REST
​8 Rounds
0 Comments

friday 1/26/18

1/26/2018

0 Comments

 
STRENGTH
   7 Back Squats @60% of 1RM

WOD - Cindy"ish"
Rounds 1-7
   5 Pull Ups
   10 Push Ups
   15 Squats
Rounds 8 and UP
   5 Bar M/U's or C2B Pull Ups
   10 Clapping Push Ups
   15 Squat Jumps
   20 Ab Mat Sit Ups

20 Minute AMRAP
0 Comments

thursday 1/25/18

1/25/2018

0 Comments

 
STRENGTH
   10 Minute EoMOM
10 Push Press @ 65% of 1RM

WOD
   10 T2B
   5 BF Burpees
   10 Thrusters (95/65)
   5 BF Burpees
13 Minute AMRAP

0 Comments

wednesday 1/24/18

1/24/2018

0 Comments

 
STRENGTH
   4 Minute EMOM
7 Front Squats @ 40% of 1RM

   8 Minute EoMOM
3 Squat Cleans
   starting at 70% of 1RM ... Add weight each round


WOD
   30 D/U's 
   20 KB Swings (53/35)
   10 H/S Push Ups
4 Rounds


0 Comments

tuesday 1/23/18

1/23/2018

1 Comment

 
STRENGTH
   4 Minute EMOM
7 Deadlifts @ 40% of 1RM
   8 Minute EoMOM
3 Deadlifts @ 70% of 1RM  
   Add Weight each Round


   WOD
20 Ab Mat Sit Ups
15 Wall Balls (20/14)
10 Box Jump Overs (24"/20")
5 Strict Pull Ups  
   12 Minute AMRAP
1 Comment

monday 1/22/18

1/22/2018

0 Comments

 
STRENGTH
   4 Minute EMOM 
7 Squat Snatches @ 50% of 1RM
 
THEN

   8 Minute EoMOM
4 Squat Snatches (starting at 65% of 1RM and adding weight each round)


WOD - Power Cycle (95/65)
  5 Deadlifts
  5 Hang Power Cleans
   5 Front Squats
   5 Push Press
   5 Power Cleans
13 Minute AMRAP 

0 Comments

friday 1/19/18

1/19/2018

0 Comments

 
STRENGTH
   12 Minute EoMOM
6 Bench Press @ 70% of 1RM 


WOD 
   18.0
Alternating DB or KB Snatches (53/35)
Burpees over KB/DB
21- 15- 9
(10 Minute CAP)


   THEN after 5 minute REST 


D/U's 50-50-50 (Scale D/U's with 50 S/U + 15 D/U attempts)
Burpees over KB/DB 21-15-9   
(10 Minute CAP)



 

0 Comments

thursday 1/18/18

1/18/2018

0 Comments

 
STRENGTH
   12 Minute EoMOM
6 Deadlifts @ 65% of 1RM

Partner WOD
   P1: 15 Calorie R-O-W
 WHILE
   PB: Max Power Snatches (115/75)
Then Switch....

11 Minute AMRAP  (Score = Tot Calories Rowed + Tot Power Snatches)



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