February 03, 2020 Monday

A.)

ADV: 1 Across @ 75-85%


February 02, 2020 Sunday

A.) 12 minute clock

12 minutes to work up to a heavy 2 Rep Deadlift. 2 second pause between reps. Note: If you're still new to CrossFit or lifting weights in general,(12 months or less) stay at 5 reps, rather than 2.

B.)

Rx'd + will use the same weight as Rx'd, but runs will be 603m ADV. 3 Rounds 12 Deadlifts 165/115 (BEEF 205/145) (Bison 225/155) 603m Run 10 Burpees (Beef & Bison 10 Bar Facing Burpee)


February 01, 2020 Saturday

Partner Saturday

Rx'd 100 Double Unders OR 200 Single Unders Details: teams of two, will work through this AMRAP in the order listed, but share the reps between the two of them, and switch who is working and who is resting as often as they like. ADV. 100 Wall Balls 150 Double Unders 30 Pullups or 20 C2B BEEF 150 Wall Balls 200 Double Unders 15 Ring or 20 Bar Muscle Ups (Bison 30 Ring Muscle Ups)


January 31, 2020 Friday

Clean & Jerk or Snatch

ADV. perform 1 on the minute, approx. 85-90% 1RM *as always, Snatch is an option for those that want to work on it

Get to the CHOPPA!

3 Rounds (1) 70m Sled Push Max Reps D-Ball or Sandbag Over the Shoulder 1 Rope Climb (ADV. 1 Short or 2 Regular Rope Climbs) (BEEF 2 Regular UNBROKEN Rope Climbs)


January 30, 2020 Thursday

A1.)

Barbell or Dumbbell Bench Press 4 Sets of 8-12 Reps *rest as needed b/t sets

A2.)

Band assisted, Unassisted, or Weighted Pull-Up *all variations will be strict pullups

I ♥︎ Walnut Creek

ADV. Wall Walk w/ 8 Shoulder Taps BEEF 15ft. Handstand Walk


January 29, 2020 Wednesday

A.) Rx'd

*ascending weights

A.) ADV.

*score sum of 3 heaviest 3's and the 3 heaviest 1's

B.)

Teams of 2 will split total Row distance switching every 200 meters. Prior to each 200 meters each person will perform 6 strict burpees, or 8 down/ups. Women Teams - 2000 meter row/ski or 5K Bike (switching every 500m on bike) Co-Ed Teams 2400 meter row/ski or 6K Bike Men Teams - 2800 meter row/ski or 7K Bike


January 28, 2020 Tuesday

13 Minute Max Meter Buy In, followed by 13 minute AMRAP

First 13 minutes of AMRAP is MAX Meters any machine (row, bike, ski, air runner) or outdoor run. Immediately into 13 minute AMRAP Rx'd - 45/25 DB Snatch or 35/18 KB Snatch ADV. 10 DB 50/35 or KB Snatch 44/26 8 Box Jump Over 6 Toes to Bar Beef 12 DB 55+/40+ or KB Snatch 53/35 10 Box Jump Over 8 Toes to Bar


January 27, 2020 Monday

A.) 12 minute clock

12 minutes to work up to a heavy 1 rep of either Push Press or Push Jerk

B.) Rx'd & Adv

ADV. 95/65 & 8 Pullups or 4 C2B

B.) BEEF & Bison

Bison 10 Shoulder to Overhead 95/65 15 C2B Pullups 18 Lunge 95/65


January 26, 2020 Sunday

Rx'd Version

Advanced Version


January 25, 2020 Saturday

Teamwork Makes the dreamwork

*Keep track of each rounds time separately, the difference in time in seconds (faster or slower) between the two, will be the amount of burpees each pair has to do* 2 rounds *Compare 12/15/19* 40-30-20-10 (adv/Beef 45-35-25-15) Calories Any machine Power Cleans 95/65 (115/75) (135/95) -Rest 3 minutes and repeat-


January 24, 2020 Friday

Rx'd Version

Advanced Version

2 Clean and Jerks or snatches Every :90s Beef- 1 Clean and jerk or snatch Every :90s

Buy in: 500m/400m row or Assault Bike 25/20 cal 3 rounds 12 Deadlifts 135/95 (185/135) (Beef 225/155) (Bison 255/175) 10/8 Push ups (adv 14/10) (Beef 8/6 HSPU) (Bison 12 HSPU)


January 23, 2020 Thursday

800m Run 14 Dumbbell snatch 45/25 (adv 18 @ 50/35) 14 Single DB lunge 45/25 (adv 18 @ 50/35) 603m (adv 800m) 14 Dumbbell snatch 45/25 (adv 18 @ 50/35) 14 Single DB lunge 45/25 (adv 18 @ 50/35) 403m (adv 603m) 14 Dumbbell snatch 45/25 (adv 18 @ 50/35) 14 Single DB lunge 45/25 (adv 18 @ 50/35) 200m At some point perform Rx'd- 3 rope climbs Adv- 4 rope climbs or 2 short rope climbs

Beefy Version

*At some point perform 4 Short or Legless rope Climbs*


January 22, 2020 Wednesday


January 21, 2020 Tuesday

9 Min amrap 5 D ball or SB over shoulder or 70m sled push 15/empty 8 Calories any machine (adv 12 cals)

9 minute amrap 8 Box Jump overs (adv 10) (Beef 12) 10 single leg v-ups (adv V-ups) (Beef toes to bar) *Adv/Beef start with part B*


January 20, 2020 Monday