In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Preview of workouts for the week of 1/11/2021.
Monday 1/11: Row, Back Squats
Tuesday 1/12: Sit-Ups, Double Unders
Wednesday 1/13: Clean and Jerks
Thursday 1/14: Double Unders, Push Ups
Friday 1/15: Row, KBS, Pull Ups
Saturday 1/16: TBD
Sunday 1/17:Hero WOD TBD
WODs are subject to change.
Workout:
For Time
10 Power Clean
30 Wall Balls
50 Burpees
30 Wall Balls
10 Power Clean
Level Method Modifications:
P. Clean(Weight Lifting)
Br1+ – 185/125
Br – 155/105
P1 – 115/75
Bl- TBD by coach at class
CrossFit Hero WOD “Jack”
20 Minute AMRAP
10 Push Press 115/85
10 KB Swings 53/35
10 Box Jumps 24″/20″
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Strength:
5×3 – Strict Pull Up
For Time(12 Min Cap):
1000m Row/1.5m Bike
50 Wall Balls
30 Pull up
CrossFit Hero WOD – “Nick”
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2×45/35 lb)
6 Handstand Push-Ups on Dumbbells
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.
He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
The “Nick” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, June 19, 2012 (120619).
Workout:
For Distance:
20 Minutes – Bike or Row
Strength:
5×3 – Front Squat to Target
Workout:
3 Rounds For Time
5 Hang Clean
15 cal bike/row
Level Method – Hang Clean (Weight Lifting) Modifications:
Br+= 165/105
Bl= 105/65
O= 75/45
Y= Bar
Workout:
11-10-9-8-7-6-5-4-3-2-1
Back Squats
Bent Over Rows
200m run after each round
Cash out:
50 Air Squats
Skill:
Bar Muscle Up
Workout:
8 Minute AMRAP
3 Bar Muscle Ups
20 American KBS (53/35)
Strength:
5×3 – Strict Pull Up
Workout:
15 min AMRAP
200 Row/ .3 bike
20 B. Pull Up (beyond reach)
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
