Training January 20th – 26th

SUNDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

“Under Fire”

For Time:
100 Double Unders, 5 Rope Climbs, 25 Push-ups
80 Double Unders, 4 Rope Climbs, 20 Push-ups
60 Double Unders, 3 Rope Climbs, 15 Push-ups
40 Double Unders, 2 Rope Climbs, 10 Push-ups
20 Double Unders, 1 Rope Climb, 5 Push-ups

*Time Cap: 25 min

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THUNDERDOME # 5

Max Effort: Front Squat
Dynamic Effort: 2-Board Bench Press
Homework: Bulgarian Split Squats

TUESDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

Back Squat Cycle Week 3 of 6

E2MOM for 8 Rounds
4 Back Squats

*Start with any one pair of plates on the bar.*Build to a 4RM.
*If you hit your max before the 8th round, back off 10-20# and keep performing lifts at that load for all remaining rounds.

-then-

Accessory Work:
Bulgarian Split Squats
3 Sets x 8 Reps (each leg)

*Load with Dumbbells.
*Use same load for all sets. Increase load each week.

WEDNESDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

“Frank the Tank”

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

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THUNDERDOME # 6

Max Effort: Close Grip Press
Dynamic Effort: Sumo Deadlift
Homework: Kroc Rows

THURSDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

“Chain Reaction”

3 Rounds:
21/15 Calorie Row
21 Pull-ups

Directly into…

3 Rounds:
9 Power Cleans @ 115/80#
9 Push Jerks @ 115/80#

*Time Cap for Part 1: 10 min
*Overall Time Cap: 25 min

FRIDAY

“This is the last website post that will list the week’s workouts. Workouts will now be posted through SugarWOD, our new workout tracking system. To view workouts, click the gray bubble at the bottom right of this website that says “WODs” or download the free SugarWOD app to your phone and get the full experience! You can track your PRs, display your results on our online leaderboard, chat with your gym buddies, and much more!”

Find a max in the complex: Front Squat + 2 Split Jerks

-then-

“Satan’s Whiskers”

3 Rounds:
10 Toes to Bar
10 Front Squats @ 165/110#
10 Burpees

Time Cap: 12 min

SATURDAY

CLOSED: No classes today! Come support the CrossFit Impulse team at the Big NASTI at CrossFit Protocol from 8am-11am! It’s the best, free spectator event you’ll ever attend.