W.O.D.

1/9

Unwritten – CrossFit Functional

Warm-up

10 cal bike

10 step ups

5 burpees

3x

then

PVC warm up:

15 good mornings

15 deadlifts

2x

Strength

Deadlift (12×1)

12 min EMOM

Min 1-6: 2 tng reps

Min 7-12: 1 rep

Build throughout emom

Metcon

Metcon (Time)

30-20-10

Goblet squats

Row/Bike/Erg cals

RX 54/70

1/8

Unwritten – CrossFit Functional

Conditioning

Metcon (Time)

1k row for time – ALL OUT
Run heats if class size is large

Metcon

Metcon (Time)

For Time

200 run

20 DB Snatch (alternating)

200 run

20 pull ups

3x

RX- 35/50

1/7

Unwritten – CrossFit Functional

Warm-up

250 row

banded walks

lunges

spiderwalks

3x

Strength

Back Squat (6-5-4-3-2-1-1-1)

1 rep max day

Metcon

Metcon (Time)

For Time

9 wall walks

50m FW

7 wall walks

50m FW

5 wall walks

RX –

Nose to wall on wall walks

53/70 KB for FW

Community Wod

Unwritten – CrossFit Functional

Metcon (AMRAP – Rounds)

Partner WOD

21 min amrap

Partner 1 runs 200m with WB while Partner 2 works on amrap

10 push ups

20 air squats

30 sit ups

switch when Partner 1 gets back – WB can never touch the ground!

1/3

Unwritten – CrossFit Functional

Metcon

Metcon (8 Rounds for time)

E3MOM

400m runs

X8

If you can not complete the runs with at least 45 sec rest, modify the distance

Strength

Complex (1-1-1-1-1-1)

Squat Snatch + Hang Squat Snatch + OHS

2 min clock

1/2

Unwritten – CrossFit Functional

Warm-up

200m Ski erg

10 PVC pass thru’s

8 barbell strict press

3x

Strength

Strict Press (5-4-3-2-1-1)

Build as technique allows
2:30 clock

Skill

Pull Ups

max pull ups in 4 minutes
This is a test we will repeat in the next few months. You can do kip OR strict OR strict bands. Make sure you record how you modified so you can see your progress when we repeat!

Metcon

Metcon (Time)

21-15-9

deadlifts

bar facing burpees

RX 155/225

**Spend at least 6-8 minutes warming up for deadlift.

-PVC good mornings

-empty barbell good mornings

-empty barbell deadlift reps

Warm up those hamstrings!!

Happy New Year

Unwritten – CrossFit Functional

Metcon (Time)

With a partner

200m barbell walking lunge

10 rope climbs

200m barbell walking lunges

50 DB power cleans

800 run

50 DB front squats

RX –

35/45 barbell

35/55 DB

12/31

Unwritten – CrossFit Functional

Strength

Push Jerk

4 x 4 @ 70%

Work on touch & go timing

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP

21 Wall Balls

15 T2B

9 Burpees

RX – 14/20