MONDAY WOD 1/22/18

Warm Up
Tabata Style: Air Squats & Ring Rows
10:00 Squat Mobility

A. Back Squat 5x5
Rest 2:00

B. Lateral Lunges - 20 per side

C. Cardio Grind
Max calories in 20:00
Row, Bike, and/or Ski (Jump rope OR jog are options as well)
Any combination, any order, switch as often as you’d like, keep total tally of calories


Warm Up
3:00 Obstacle course
5:00 Dynamic stretching

A. Turkish Get ups x 20

B. Team “Sisson”
20:00 AMRAP:
1 Rope Climb OR 3 rope lowers
5 Burpees
200m Run

Alternate Rounds w/ Partner

C. Plank x 5:00
One partner must be in a plank at all times, switch as needed.

FRIDAY WOD, 1/19/18

Warm Up
4 Rounds:
6 Medball Cleans
6 Burpees

A. Power Clean 5x4

B. Bench Press - Heavy 3 rep

C. 4 Rounds
8 KB Front Rack Squats 50s/35s*
8 Box Jumps 24/20*
8 v-up situps*

*Each 8 reps must be unbroken. Only rest occurs during transitions. If you miss unbroken, you must re-do before moving on.


Our Blog

We will update our blog on a regular basis to give our members the latest info on what is happening at Crate CrossFit.