Happy New Year!!

Below is the programming for the first full week of 2016. And the last of the current quarterly cycle, which mainly looked at improving Lactic Threshold and increasing strength volume through super setting movements. 

Smaller cycles were also thrown in to target certain areas of weakness, such as the snatch. 

Monday's article will be dedicated to whats to come for the next 3 months of programming, so keep your eyes peeled for that. A little hint, there is less than 60 days before the CrossFit Open starts. 


Workout of the Day:

A1) Push Jerks: 5-5-5-5-5
A2) Weighted Chin Ups: 5 x 8-12

B) Open Workout 12.3:

18 min AMRAP

15 Box jumps (step ups not permitted)
12 STOH (50/35kg)
9 Toes-to-bar


Workout of the Day:

A) 10 min alternating EMOM:

5-10 Seated DB Press
10m Sled Pulls
3-5 Bar Muscle Ups
5-10 Ring Dips (weighted)
15 Hollow Rocks

B) 3 x 3 min AMRAP w/ 3 min rest between

5 Thrusters
7 Over bar burpees
9 Air Squats
(60/40kg / 50/35kg / 40/27.5kg)


Workout of the Day:

A) Every 1:15 for 10 rounds:

1 Power Clean (2 sec pause)
1 Front Squat (2 sec pause)
1 Squat Clean

B) 3 Rounds for quality

10 Pull ups
15 Hollow Rocks
200m Run


Workout of the Day:

A) Skill: Double Unders




Double Unders
Sit Ups


Workout of the Day:

A1) Back Squat: 3-3-3-3-3
A2) Ring Dips: 5 x 8-12

B) 10 min AMRAP:

I go, you go:

200m ROW sprints


Workout of the Day:

Hero Wod: Badger:

3 rounds for time:

30 Squat Cleans (40/30kg)
30 pull ups (ring rows)
800m run