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Day 3WOD 180124 warm-up – Coach’s Choice A. 5 sets @ 80-90% aerobic effort1:00 – bike or row30sec FLRrest to 15:00 on timer, then BB. Complete workload @ 80% effort… barbells nte 95/6512-9-6ground to overheadbjsd – 24”/20”t2brest to 25:00 on timer, then CC. Complete workload @ 90% effort… barbells nte 95/6512-9-6ground to overheadbjsd – 24”/20”t2bD. […]

Day 2WOD 180123 warm-up – Coach’s Choice A. 1 set every 2min for total of 4 sets… (work @ 0:00, 2:00, 4:00, 6:00)1 squat clean + 2 front squats + 3 push jerksrest to 15:00 on timer, then BB. Complete workload for time… barbell @ 100% of final set of “A”1-2-3-4-5-4-3-2-1 deadlifts5-4-3-2-1-2-3-4-5pulling reps – athlete’s choice*after

Day 1WOD 180122 warm-up – Coach’s Choice A1. 5 dumbbell chest press @ 30X1 tempo… rest 30sec, then A2A2. AMRAP 30sec – ring face pulls… rest 30sec, then A3A3. 6 goblet squats @ 2222 tempo (make it tough)… rest to 4:00 on timer, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)rest to 15:00

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 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 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 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 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

Day 5WOD 180112Repeat WOD 170131 warm-up – Coach’s Choice Rx’d recovery = 2-3min row/bike @ warm-up/cool-down paceA. perform workload @ 80-90% effort… barbells not to exceed 135/951:00 burpees to target, then 2 rounds of:12 deadlifts9 hang power cleans6 shoulder to overheadrest to 10:00 on timer, then BB. perform workload @ 80-90% effort1:00 burpees to target,

Day 4WOD 180111 warm-up – Coach’s Choice A1. 3:00 bike or row @ 90% effort… then go immediately to A2A2. AMRAP 2:00 – 10 db g2oh + 10 burpees… rest to 7:00 on timer, then B1B1. 3:00 bike or row @ 90% effort… then go immediately to B2B2. AMRAP 2:00 – 10 db g2oh +