Friday (18Jan18)

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD: Every 90secs for 6rounds 6 Back squats @ 60-70%

*focus on speed*

-For time:

7 Rounds

3 deadlifts 245/365

5bar muscle ups

7 box jumps 28/32

Extra Credit

3-5 rounds

20 glute bridges AHAP

20 Russian kettlebell swings AHAP

50ft suitcase carry left

50ft suitcase carry right

Thursday (17Jan19)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hxxit up skills, active recovery, mobility work

Open gym skill WOD:

9 Rope climbs

40m Handstand Walk

6 Rope climbs

40m Handstand Walk

3 Rope climbs

40m Handstand Walk

*RP scale: less reps, less height, 3:1 rope get ups

*HSW scale: less distance, 10 wall walks per 40m, 2x distance bear crawl

Open gym WOD:

500m SkiErg

500m Row

1000m BikeErg

WODs from Dubai CrossFit championship

Wednesday (16Jan19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

10mins to work up to a MAX:

1 push press + 1 power jerk + 2 split jerks

For time-

50 wallballs 14/20 9/10

30 burpees

100 doubleunders

40 wallballs 14/20 9/10

20 burpee

100 doubleunders

30 wallballs 14/20 9/10

10 burpees

Extra Credit

3-5 rounds

10-20 push ups

10 DB bicep curls

10 DB bent over rows

Tuesday (15Jan19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 5rounds-

2 power snatch + 1 hang snatch

Start at 65% of 1RM snatch

20min AMRAP

50/35 cal bike

10 alternating overhead lunges 95/135

10 hang power cleans 95/135

5 strict pull ups

Extra Credit

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols

-doubleunders

-muscle ups

-kipping

Etc etc etc

Monday (13Jan19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a

2RM front squat

Plus

3×2 @ 90% of ☝️

For Time:

12min AMRAP

2 muscle ups

6 handstand push ups

10 goblet squats 35/53

Extra Credit

3-5 rounds

8-12 per side, single leg RDLs

8-12 per side, box drops (Controlled lower)

30 Russian twists (total)