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Odd-objects like heavy medicine balls and sandbags are the best/worst for simple workouts. Today you’ll run or walk a mile for time. All it takes is raw determination to finish.

ARTICLES

+ Resolution: A Strong Foundation (Prologue) – Velocio (FEATURING OUR VERY OWN JO!)

CrossFit WOD for Thursday 1/11

6×2 split jerks (2 minute rests)

3×15 touch-n-go push press, 3 minute rests

4 sandbag laps for time

Post both of the heaviest successful loads and time to whiteboard!

HIIT WOD

Tempo!

Double Under progression, then

3 rounds for quality
1 min dbl db lunge steps
1 min dbl db press
1 min dbl db front squat
1 min dbl db bent over rows

AMRAP in 20 minutes:
1 gym length bear crawl
1 gym length lunge
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length crab crawl

*every minute on the minute do 5 push ups

Paul S

Jerk blocks provide an elevated surface to drop the weights back onto  when working on jerks. This way you don’t have to lower your weights back onto the rack position (a skill in itself) or to drop it down to the ground completely every rep.

ARTICLES

+ Donny Shankle Barbell Complex – All Things Gym

CrossFit WOD for Thursday 12/7

establish a heavy load for the following complex within 12 minutes: clean pull + 3 hang clean pulls + hang clean + jerk

rack jerk 6×2

3×20 dumbbell bench press
3×20 JM press
3×20 plyo pushups, challenging height every round

200 banded lat pulls, red/purple

HIIT WOD – 12pm

Long Interval

Every 5 mins for 25 mins

20 Cal Row
20 dbl db walking lunge steps
20 hanging knee raises
20 dbl db burpees

HIIT WOD – 5:30pm

Long Interval

Joint Mobility

Game: Partner crab races

1:15 Stations
-Rower
-Wall Ball Situps
-Walking lunges
-Plank to Down Dog (add pushup for challenge)
-Step Ups with High Knees
-KB push presses
**Followed by Lap around the block and 45 seconds rest

50 KB Swings to finish