WOD

  

  
20 Minute AMRAP: teams of 2

• 15-SDLHP (75/55)
• 10-Dips
• 10-Calorie Row/Burpees

*one partner completes full round as the other rests. 

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!

A) Build to a 1RM Snatch

B) “Amanda”

9-7-5

• Muscle Ups
• Squat Snatch

 

 
7 Minute AMRAP:

• 25-Double Unders
• 10-Burpees

3 minute rest

7 Minute AMRAP:

• 25-Double Unders
• 2-Rope Climbs

3 minute rest

7 Minute AMRAP:

• Row for Calories

 

 
A) 1-1-1-1-1—Back Squat

B) 10-10-10—Back Rack Step Back Lunges @50-60% of today’s 1RM Squat

C) 3 Rounds, Not For Time:

• 20-Sit Ups
• 40-Flutter Kicks
• 60 Second Push-Up Plank
• 60 Second Superman Hold

 

“Open WOD 15.1 & 15.1.A”

9 Minute AMRAP:

• 15-T2B
• 10-Deadlifts  (115/75)
• 5-Snatches (115/75)

-then-

6 Minutes to Find 1RM Clean and Jerk

  
For Time:

• 1000 Meter Row
• 50-Wall Balls (20/14)
• 30-Burpee Box Jumps (24/20)
• 20-Strict HSPU
• 30-Burpee Box Jumps 
• 50-Wall Balls
• 1000 Meter Row

 

 “Fran” Friday!

21-15-9

• Thrusters (95/65)
• Pull Ups

Box Brief:

• Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard. 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

 

 
A) 3-3-3-3-3-3-3—Dead lift @80%+

B) “Annie”

50-40-30-20-10

• Double Unders 
• Sit Ups

Box Brief:

• Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard. 

New Years Week Schedule:

• New Years Eve: No 5:30, 6:30 or 7:30pm classed 
• New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes
• Saturday January 2nd: Normal schedule

“Yeah, but I scaled.”
By: JournalMENU (Facebook)

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy. 

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.