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Jan | 1

  • WOD [A] Murph

2

  • WOD [A] Hang Power Clean 3-3-3
  • WOD [A] Power Clean 3-3-3-3-3
  • COMP [A] Deadlift 3-3-3
  • COMP [B] "Tabata" - Airdyne Calories : 8 x 20 secs / 10 secs
  • Warmup - 2/1/2018 Warmups : 1

3

  • WOD [A] Nate
  • COMP [A] Every 1 min for 10 mins: Snatch
  • COMP [B] Row 1000 m TT
  • Warmup - 3/1/2018 Warmups : 1

4

  • WOD [A] Fran
  • Warmup - 4/1/2018 Warmups : 1
  • COMP [A] Run : 5x 100 m
  • COMP [B] FT: Farmers Carries

5

  • WOD [A] Back Squat 3-3-3-3-3-3-3
  • COMP [A] Every 1 min for 10 mins: Clean & Jerk
  • COMP [B] AMRAP 7 mins: Bar Muscle-ups, GHD Sit-ups and Double Unders
  • Warmup - 5/1/2018 Warmups : 1

6

  • WOD [A] 5 RFT: Hang Power Snatches and 400 m
  • Warmup - 6/1/2018 Warmups : 1

7

8

  • WOD [A] AMReps 12 mins: Squat Cleans, Push Jerks, Squat Cleans and 3 more
  • COMP [A] Bent Over Barbell Row 10-10-10
  • COMP [B] Row : 3 mins/2 mins/1 min
  • Warmup - 8/1/2017 Warmups : 1

9

  • WOD [A] 5 RFT: 400 m, Deadlifts, Push-ups
  • COMP [A] Push Jerk 1-1-1-1-1
  • COMP [B] 2013 CrossFit Games Regional Event 3
  • Warmup - 9/1/2018 Warmups : 1

10

  • WOD [A] Lifting: Hang Snatches and Snatches
  • COMP [A] 3x RFT: Dumbbell Snatches and Burpee Box Jump Overs
  • COMP [B] Handstand Walk : 5 mins
  • Warmup - 10/1/2018 Warm Ups : 1x1

11

  • WOD [A] 21-18-15-12-9-6-3: Pull-ups and Handstand Push Ups
  • COMP [A] Deadlift 4-4-4
  • COMP [B] Run : 3x 800 m, rest 1 min
  • Warmup - 11/1/2018 Warmups : 1

12

  • WOD [A] Thruster : 5-3-3-3-1-1-1-1-1
  • COMP [A] 3x RFT: Weighted Walking Lunges, Toes-to-bars and Dumbbell Power Cleans
  • Warmup - 12/1/2018 Warmups : 1

13

  • WOD [A] CrossFit Games Open 15.3
  • Warmup - 13/1/2018 Warmups : 1

14

15

  • WOD [A] Hang Clean 1-1-1-1-1-1-1-1-1-1
  • WOD [B] Strict Handstand Push-ups : 50 Reps for Time
  • COMP [A] Every 1 min for 10 mins: Snatch
  • COMP [B] AMReps 3 mins: Airdyne (Calories)s
  • Warmup - 14/1/2018 Warmups : 1

16

  • WOD [A] CrossFit Games Open 16.3
  • COMP [A] Run 1600 m TT
  • COMP [B] FT: Burpee 6" Reaches, Burpee 6" Reaches and Burpee 6" Reaches
  • Warmup - 16/1/2018 Warmups : 1

17

  • WOD [A] Bench Press 5-5-5-5-5
  • WOD [B] Weighted Pull-up 5-5-5-5-5
  • WOD [C] Hip Extensions : 5x20
  • COMP [A] Back Squat 4-4-4
  • COMP [B] Row 2000 m TT

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31

Feb | 1

2

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