January 2018

Day 6WOD 180120 WOD – Coach’s Choice Happy Birthday Trent!!!     Happy Birthday Mark!!!

Day 5WOD 180119 warm-up – Coach’s Choice A. 10:00 of sled pushingrest to 15:00 on timer, then BB. CFG Open WOD 11.4MEN – includes Masters Men up to 54 years oldComplete as many rounds and reps as possible in 10 minutes of:60 Bar-facing burpees30 Overhead squats (120lbs / 55kg)10 Muscle-ups  WOMEN – includes Masters Women

Day 5WOD 180119 4:30pm Oly Class Friday Night YOGA 7 PM

Day 4WOD 180118 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort15 calorie row30 double undersrest 3:00, then BB. AMRAP 10:00 @ 80-90% effort15 kb swings10 burpeesrest 3:00, then CC. 1 set of unbroken wall balls… capped @ 50 repsD. post WOD recovery

Day 4WOD 180118 YOGA 9 AM

Day 3WOD 180117 warm-up – Coach’s Choice A. EMOM 8:00evens – 5 deadlifts @ 20X0 tempoodds – 1-2 rope ascents – OR – 5 pulling repsrest to 10:00 on timer, then B’sB1. AMRAP 3:00 – wall balls… rest 3min, then B2B2. AMRAP 3:00 – power cleans… nte 135/95… rest 3min, then B3B3. AMRAP 3:00 –

Day 3WOD 180117 7:30pm Oly Class

Day 2WOD 180116 warm-up – Coach’s Choice A1. 90sec SB… rest 30sec, then A2A2. 90sec SB… rest to 5:00 on timer, then B1reset clock to 0:00B1. @ 0:00… perform workload @ 75% effort12-9-6heavy kb swingsburpeest2b B2. @ 10:00… perform workload @ 85% effort12-9-6heavy kb swingsburpeest2b B3. @ 20:00… perform workload @ 95% effort12-9-6heavy kb swingsburpeest2bC. post WOD

Day 2WOD 180116 Happy Birthday JimM!!!

Day 1WOD 180115 warm-up – Coach’s Choice A1. 6 push press @ 22X0 tempo (no racks)… rest 30sec, then A2A2. 6 RFESS each leg @ 30X1 tempo… load is athlete’s choice… rest 30sec, then A3A3. AMRAP 30sec – strict/weighted pulling reps… rest 30sec, then A4A4. 10 pistols… rest to 5:00 on timer, then back to