Monday (15Jan18)

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

– 

WOD:

Every 90secs for 5rounds-

2 power snatch + 1 hang snatch + 1 overhead squat 

Start at 70% of 1RM snatch 

20min AMRAP 

50/35 cal bike 

10 alternating overhead lunges 95/135 

10 hang power cleans 95/135 

3 rope climbs 

Extra Credit 

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols 

-doubleunders

-muscle ups

-kipping 

Etc etc etc 

Saturday (13Jan18)

Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Bro out” AND do the team WOD please done before 11:15

BroSesh

Shoulder press 

Work up to 3RM 

Then

3×3 @ 90% is 3RM

Front raise- 3×10

Lateral raise- 3×10 

Reverse fly- 3×10

Bicep Curls (barbell) – 3×10

GHD sit-up- 3×15-25

Team WOD:

Teams of 2-

10mins for you and your partner to find a 1RM overhead squat (from the rack) 

Rest 5mins 

For time-

3,000m row 

300 doubleunders 

3 mile run 

Friday (12Jan18) 

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

– 

WOD:

Every 2mins for 5rounds

4 back squats @ 80% of 1RM

6mins to complete

3 rounds 

5 deadlift 225/315

10 dumbbell thrusters 35/50

Max muscle ups (bar or ring)

Extra Credit 

3-5 rounds 

20 steps death march 

10 KB/DB bent over rows 

8-10 GHRs (sub back extensions) 

Thursday (11Jan18) 

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 hit up skills, active recovery, mobility work

Open Gym WOD:

Sisson

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run
If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Wednesday (10Jan18)

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

– 

WOD:

Every 90secs for 5 rounds 

3 power cleans + 2 power jerks 60-70% of C&J

For time-

5 rounds 

20 wallballs 14/20* 10ft

10 handstand push ups 

*scale up: try 25lbs and/or strict HSPUs 

Extra Credit 

4 rounds NFT

15-25 GHD sit ups 

10-15 supermans 

Tuesday(9Jan18)

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

– 

WOD:

20mins to complete

50/35 cal bike 

100 doubleunders

40/30 cal bike 

80 doubleunders 

30/25 cal bike 

60 double under 

Then…

20mins to complete 

50/35 cal rower 

25 burpee box jump overs 20/24

40/30 cal rower 

20 burpee box jump overs 20/24

30/25 cal rower 

15 burpee box jump overs 20/24 

Extra Credit 

EMOM 10mins

1-4 muscle ups 

Or

muscle up progressionss

Or

Alternating

1)5-8 strict pull ups or ring rows 

2)5-8 dips or push ups 

Monday (8Jan17)

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

5:30pm, 6:30pm 

– 

WOD:

Work up a 1RM 

Enderton Front Squat Complex (from the rack)

 CossFit Open WOD 17.3 + a minute (so you can change your own weights)

Prior to 9:00, complete:
3 rounds of:

    6 chest-to-bar pull-ups

    6 squat snatches, 75/95 lb.

Then, 3 rounds of:

    7 chest-to-bar pull-ups

    5 squat snatches, 95/135 lb.

*Prior to 13:00 complete 3 rounds of:

    8 chest-to-bar pull-ups

    4 squat snatches, 135/185 lb.

*Prior to 17:00 complete 3 rounds of:

    9 chest-to-bar pull-ups

    3 squat snatches, 155/225 lb.

*Prior to 21:00, complete 3 rounds of:

    10 chest-to-bar pull-ups

    2 squat snatches, 175/245 lb.

Prior to 25:00, complete 3 rounds of:

    11 chest-to-bar pull-ups

    1 squat snatch 185/265 lb.

Extra Credit 

Complete your last incomplete round- scale as needed 
Coaches will be able to scale further 🙂 

*Scaled

Prior to 9:00, complete:

3 rounds of:

    6 jumping chin-over-bar pull-ups

    6 squat snatches, 35/45 lb.

Then, 3 rounds of:

    7 jumping chin-over-bar pull-ups

    5 squat snatches, 55/75 lb.

*Prior to 13:00, complete 3 rounds of:

    8 jumping chin-over-bar pull-ups

    4 squat snatches, 65/95 lb.

*Prior to 17:00, complete 3 rounds of:

    9 jumping chin-over-bar pull-ups

    3 squat snatches, 75/115 lb.

*Prior to 21:00, complete 3 rounds of:

    10 jumping chin-over-bar pull-ups

    2 squat snatches, 95/135 lb.

Prior to 25:00, complete 3 rounds of:

    11 jumping chin-over-bar pull-ups

    1 squat snatch, 105/155 lb.

Saturday (6Jan18)

Open Gym 9am-noon
Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Open Gym Lift:

Bench Press 

3×5 AHAP

DB Incline Bench Press

3×5 AHAP 

Banded Tricep Extension  

3×20 

Barbell upright rows

3×10 AHAP

SUPERSET 

Strict pull ups 3×10 AHAP 

Push ups 3×15-20 

Team WOD:

3 person team-

Run 400m* (entire team)

150x Box jumps 20/24

150x Push press 65/95 

150x Kettlebell swings 35/53

150x Overhead walking lunge steps (35/45lb plate) 

Run 400m (entire team) 

*Weather permitting 

Friday (5Jan18) 

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

– 

WOD:

15mins to work up to a

4RM back squat 

Zach

5 Rds for time: 

2 muscle ups 

21 power cleans 65/95

29 air squats 
*5 = Number of officers shot

*2/21 = Zach’s Birthday

*29 = Zach’s Age 


This is Zackari Parrish. The husband and father of two was killed Dec 31st during a shooting in Highlands Ranch. Zackari had only worked at the Douglas County Sheriff’s Office for 7 months. 

Thank you for your service, deputy.

Extra Credit 

3-5 rounds 

20 steps death march AHAP 

10 KB/DB bent over rows 

8-10 GHRs (sub back extensions) 

Thursday (4Jan17) 

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 hit up skills, active recovery, mobility work

Open Skill Gym WOD

Spend 10mins working on handstands (hold, walks, etc etc) 

Open Gym WOD:

10 Rope Climbs 

80/100 Cals, Bike

5 Rope Climbs

40/50 Cals, Bike
*scaling: less rope climbs, less height, 5:1 rope get ups 

**workout brought to you by Linchpin Crossfit 

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