1.20.2020 – 1.25.2020

Monday: 1.20.2020


On the 4:00 x 5 Rounds
20/15 Calorie Row
40 Double Unders
7 Front Squats 185/125#

Last round is for time.

Tuesday: 1.21.2020


On the minute for 10 minutes (5 rounds of each)
Odd: 8 Strict pull ups
Even: 2 Turkish get-ups per arm


4 Minute amrap of
12/9 Cal air bike
9 Toes to bar

Rest exactly 2:00, then

4 Minute amrap of
10 Burpees to plate
10 Plate ground to overhead



Wednesday: 1.22.2020


30x Clean and jerk 135/95# (or 70% or 1rm, which ever is less)
8:00 time cap

These should be power cleans and push jerks/push presses.  Most of you have done this before and are familiar with a few different rep strategies.  You’re welcome to go with whatever you think will work best (including what’s not listed below).  We’ll be going in heats to that each person should have a counter/cheerleader.

12+10+8 = 30
10+10+10 = 30
7+6+5+4+3+2+1+1+1 = 30
or the good ol’ 1 rep x 30

Thursday: 1.23.2020


Back squat
In 15:00 or less, work to a 3 rep max
Typically, this is near 90% but don’t be afraid to push it.


7 Rounds for time
7x Toes to bar
7x Hang power snatch 75/55#
7 Cals on air bike


Friday: 1.24.2020


Handstand skill work
Wall walk
Kick up to handstand on the wall
Wall Facing handstand
Wall facing floater
Freestanding handstand
Handstand shoulder taps
Handstand walk


21-15-9 of
Handstand push ups
Ring dips
Push up’s
15:00 time cap

Saturday: 1.25.2020


crossFit seminar at the gym this weekend so all classes are canceled. Thank you for understanding!