1.27.16 – WOD 


 Group warm-ups are always fun with a by product of being effective. 




Establish a 3RM Push Press


For time:

Run 600 meters

30 OHS, 95/65

30 Chest to Bar Pull-ups

Run 400 meters

20 OHS, 95/65

20 Chest to Bar Pull-ups

Run 200 meters

10 OHS, 95/65

10 Chest to Bar Pull-ups 

Optional Accessory Work:

50 Barbell Curls, 45/33

1 minute Side Plank (L)

50 French Press, 45/30 dumbbell

1 minute Side Plank (R)

50 Wrist Curls, 45/33



Every 4 minutes X 20 minutes (5 sets)

3 minute AMRAP of:

3 Burpees

5 V-ups

7 DB Push Press

9 Russian KBS

-rest 1 minute 

Barbell Club:


Clean Grip Deadlift 5-5-5 @ 40/50/60 % of 1RM*

*always use 90% of actual 1RM when calculating percentages. 

NO failure today – deload week

+ means as many reps as it takes to hit failure. Keep track of number


2 X 20 Single Leg RDL, each side 


3 X 30 Reverse Hyper


3 X 15 Weighted Hip Extension 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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