Thursday's WODs...and back to regular schedule!

January 2, 2020

HAPPY NEW YEAR EVERYONE!! Hope you all had a wonderful New Year's Day! 2020 is going to be a great year :)


We are back to our regular schedule tomorrow...Here is your Thursday WOD, EWOD, and Unloaded WOD!


Thursday Jan. 2, 2020


CrossFit (7am/9am/5:30pm/7:30pm)


Warm-up: 12 minutes to complete the following:


2:30 of Cardio:

1-min. EASY


:30-sec HARD


Then, 2 ROUNDS


20 x Jumping Jacks

20 x Arm Haulers (see demo video below)

10 x Pass Thrus w/ Band

10 x Banded Pull-aparts (in front)

10 x Banded Pull-aparts (from back = fly)

10 x Scorpion

5 x Inchworm Push-ups


Arm Haulers demo:



Strength: 20 minutes to complete


Bench Press:

6 x 6 reps at 80%

*Superset with 12 bent-over row at a challenging weight. Use a modality of your choice (barbell, DBs, KBs, etc)





UNBROKEN Clean & Jerks

Rules: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Record total time and weight used.

10 minute CAP!



Endurance WOD:


See CF



50 Wall Balls 14/20

50 Calories

20 Step-ups 20/24

20 Box Jumps 20/24

35 Wall Balls

35 Calories

35 Burpees

35 T2B

20 Wall Balls

20 Calories

50 Step-ups

50 Box Jumps


1 mile run


Post-WOD (Optional):

Functional body building


Super Set between A1 & A2


A1) Close Grip Bench Press

@ 80% of 1RM 4-6 reps x 6 sets

* Close grip bench is with index fingers where the smooth meets the knurling


A2) Single Arm Dumbell Row

8-12 reps per side x 6 sets



Unloaded (6:30pm)



See CF




20 RFT:

1 DB Lungester

1 Devil’s Press


Rest 3 minutes, then:


10 RFT:

10 Push-up Climbers

10 KB Swings



Score = total time

Lungester = 2 front-rack reverse lunges + 1 thruster

Push-up climber = 1 push-up + 2 mountain climbers


RX loads:

DB 20/30

KB 35/53



See EWOD functional body building



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