Deadlift
5-5-5+
(65-75-85% of your one rep max)

Then with a running clock work for 20 seconds and rest for 10 for a total of 6 minutes

Air Squats  ( 2 Minutes)
Strict Pull Ups ( 2 Minutes)
KB Swings (2 Minutes) 

Record your lowest round for each exercise as your score. 

Post WOD
40 Ring Rows

Split / Push Jerks skill work


Then for time

20 Shoulder to overhead any how (65-75% of your one rep max split or push jerk)
40 Burpees

Post WOD
3 minutes of handstand hold partition as needed

Hang Power Snatch
3-2-1-1-1

Then For Time



3 Rounds of the following  ( Repeat this sequence three times with a two minutes of rest in between )

4 Power Snatches
6 Pull Ups
8 Air Squats

Record your time for all three rounds of three. 


Post wod
100 Double Unders

Rest / Make Up Day

There is a 9 am class today.  Please email me with any questions @ derek@cfconstruct.com

Power clean ladder

Post wod

Tabata row
3 x 8 bent over rows
15 glute ham raises


**** 9 am classes will meet every Tuesday and Thursday. Please email me with any questions.****

Today there will be a 9 am class.  Every Tuesday and Thursday morning class will be held at 9 am.  Feel free to drop me an email if you have any questions or would like any other possible class times.  

 Tuesday

90 second amrap of body weight bench press
Rest 90 seconds
90 second amrap of burpees


 10 minutes for as many reps as possible of the following

5 clapping push ups
5/5 kb snatches
5 pull ups
5 KTE

Post Wod
30 dips (partition as needed)

Monday

Squat

3 x 5


Then 3 rounds for time

8 over head squats  (135/95) or 60% of your one rep max
25 box jumps

Post wod
30 ghd sit ups
Double under skill work

Rest/ Make up Day

Snatch Balance
3-2-1-1-1

Then 5 Rounds For Time of the Following

10 Dumbbell Thrusters
5/5 KB Snatches
10 Double Unders
5 TTB

Dead Lift

5-5-5 

(Try to add 5 to 10 pounds per set on top of last weeks 3 x 5)

Record Total Time

10 Rounds of the following

Rest Exactly 30 seconds between rounds

3 Power Cleans  (65 – 75 % of your one rep max)

6 Pull Ups

9 Box Jumps  (24/20)

Post WOD

Glute Ham Raises

Rest/ Make Up Day

On February 22nd we will be starting a 9 am class.  9 am classes will meet on Tuesdays and Thursdays each week.  Please feel free to email me at derek@cfconstruct.com with any questions.

Squat Cleans

Clean and Jerk
1-1-1-1-1


Then Row 1.5 K for Time
- Damper on 10
- Feet Not in the straps
- You must keep the strokes per minute under 20
- 3 Burpee Penalty for every time strokes per minute exceed 20 

Bench Press

 5-5-5

10-8-6-4-2  reps of the following

Push Ups   (Hands Off the Ground at the bottom)

Push Press  (60 Percent of your one rep max strict pres)

Burpees 

Post WOD

3 max sets of Ring Dips

Monday

Congrats to Kelsey D on her CrossFit Level 1 Certification this past weekend! 

Also we will be starting a 9 am class on Tuesdays and Thursdays starting next week.  Each week there will be 9 am classes on Tuesday and Thursdays starting on Tuesday February 22nd. 


Monday

3 sets of 30 second AMRAP of strict pull ups (1 minute rest in between)

2 minutes of rest

3 sets of bent over rows with a barbell at tempo 3OXO 

Then the following will be done in sequence for total reps

1 Minute AMRAP of KB Swings (American )

rest 30 Seconds

1 Minute AMRAP of Goblet Squats

rest 30 seconds

1 Minute AMRAP of Sumo Dead lift highpulls with KB

rest 30 seconds

1 Minute AMRAP of  KB Swings Russian

Post WOD

3 x 5 Step Ups with dumbbells or KBs

Rest/ Make up Day

2 K Row for Time

Tire Flip Skill Work

Hang Squat Cleans
3-3-3

15 Minutes For as many rounds as possible of the following

3 HSPU
6 cleans (must pass through a full squat) (115/85 or 45% of your one rep max squat clean)
9 Pull Ups
12 Double Unders

Post WOD
Glute Ham Raises 3 x 5
5 Minutes of Foam Rolling

Rest/ Make up Day

Wednesday

Hang Squat Snatch

3-3-3

Then For Time

21-15-9

Over Head Squats

Burpees

Post Wod

2 Minute AMRAP of Toes to bar

Tuesday

Dead Lift 5-5-5


5 Rounds for Time of the following

50 Single Under jump rope (unbroken)
25 Russian KB Swings (unbroken)
15 Push Ups

Post WOD

5 Min Double Under Skill Work
3x8 Single Arm Bent over rows with db or kb

Monday

Thrusters

3-3-3

Then for time

10 Double Wall Ball Shots

20 Pull Ups

30 Thrusters (115/85)

20 Pull Ups

10 Double Wall Ball Shots

Post WOD

3x5 Glute Ham Raises

Glute Development drills

Sunday

Rest Day/ Make Up Day

Saturday

Split Jerk
2-2-2



3 Power Clean and Jerks every minute for ten minutes


Post WOD
Handstand skill work

Friday

Snatch grip dead lift
3-3-3
85% to 105% of your 1 rep max snatch

Then for time

10-9-8-7-6-5-4-3-2-1 of dead lifts at 45-50%?of your one rep max
1-2-3-4-5-6-7-8-9-10 of pull ups

(complete 10 deeds then 1 pull up, complete 9 deeds then 2 pull ups,etc.).


Post wod
3x8 bent over rows
100 double unders or 5 minutes of double under skill work.

Thursday

Rest / Make Up Day


Hours are Normal Today
6pm class and 7pm class

Wednesday

********. I'm up at the gym right now and it's a fun trip to get here. The gym will be open but I'll be closing up if no one shows for the 6 pm class. Please email me at Derek@cfconstruct.com if you plan on coming in. ************
12 Minutes of 20 seconds on and 10 seconds of rest

Row for calories
Box Jumps (20/14)

You can work with a partner and rotate stations.  Record Total reps and box jump reps. 


Post WOD
Squat Clean Skill Work

Tuesday

       **** Attention****
DUE TO THE WEATHER FORECAST CLASS WILL BE CANCELED TONIGHT AT 7 PM AND AT TOMORROW MORNING AT 6 AM.  CLASSES TONIGHT WILL ONLY BE HELD AT 5 PM AND 6 PM.




Press
1-1-1-1-1

Then for time

J.T.

21-15-9 reps of the following

Handstand pushups
Ring Dips
Push Ups

Post WOD
3x8 Close grip bench at 30x0 tempo