Blog Archives - Crossfit Juneau

wednesday 11/30/16

11/30/2016

STRENGTH
   Back Squats 2x10, 2x7, 2x5

WOD
Begins with:
1,000 Meter Row OR 100 D/U's (scale w/ 250 S/U's)

Then Complete 3 Rounds of :
   10 Power Cleans (185/125)
20 KB Swings (53/35)
   30 Sit Ups

   Finish with:
1,000 Meter Row OR 100 D/U's (scale w/ 250 S/U's)
This will be opposite the exercise you began with.

tuesday 11/29/16

11/29/2016

STRENGTH
   Deadlifts 1x10, 2x7, 2x5, 2x3

WOD
   Cylce through the following 5X
   1 Burpee
   1 T2B
1 Bar M/U or 4 Pull Ups
THEN
   30 D/U's (90 S/U's) to complete a Round
4 Rounds (20 Minute CAP)

monday 11/28/16

11/28/2016

STRENGTH
   Front Squats 2x10, 2x7, 2x3

WOD - "Snatching Power Cycle"
   5 Snatch Grip Deadlifts
   5 Hang Power Snatches
   5 OH Squats
   5 Snatch Push Press
   5 Power Snatches
5 Rounds (1:00 REST between Rounds)

Friday 11/25/16

11/28/2016

Fight Gone Bad
   1:00 Wall Balls (20/14)
   1:00 SDLHP (75/55)
   1:00 Box Jumps (20")
   1:00 Push Press (75/55)
   1:00 Row for Calories
1:00 Rest.....

Choose 3 or 5 Rounds

Wednesday 11/23/16

11/23/2016

STRENGTH
   Deadlifts 3x5, 2x2

WOD
12 KB Swings (53/35)
   2 Cleans (Squat Cleans or Power Cleans) - (225/155)
   4 Front Squats (225/155)
   12 BF Burpees
4 Rounds

tuesday 11/22/2016

11/22/2016

STRENGTH
   Bench Press 3x5, 3x2

WOD
   10 Box Jumps (24"/20")
   10 S2OH (shoulder to overhead) - (155/105)
   20 Ab Mat Sit Ups
40 D/U's (100 S/U's)
15 Minute AMRAP

monday 11/21/16

11/21/2016

STRENGTH
   Squat Snatch 3x5, 3x2

WOD - "Mary"
   5 H/S Push Ups
   10 Alternating leg Pistols
15 Pull Ups
20 Minute AMRAP

friday 11/18/16

11/18/2016

LONG WARM UP TO INCLUDE....
With a Partner :
1:00 Max Calorie Row
1:00 Rest while Partner does Max Calorie Row
5 ROUNDS

WOD
   2 Power Cleans (135/95)
   2 Hang Power Cleans (135/95)
   8 Bent Over Rows (135/95)
   2 Squat Cleans (135/95)
   2 Hang Squat Cleans (135/95)
   8 KB Swings (70/53)
14 Minute AMRAP

thursday 11/17/16

11/17/2016

STRENGTH
   Deadlifts 1x10, 5x5

WOD
   10 H/S Push Ups
   10 Ring Dips
   10 Jumping Switch Squats
   10 Burpees
12 Minute AMRAP

wednesday 11/16/16

11/16/2016

STRENGTH
OH Squats 2x7, 3x5, 2x2

WOD
"FRAN"
Thrusters (95/65)
Pull Ups
21 - 15 - 9