Strength and Conditioning
Shoulder Press
5×8

AMRAP in 15 mins.

200m Run
9 Pull-ups
6 Kettlebell Snatch ea. arm – 1.5pd/1pood

Weightlifting
Power Cleans 4×5 sets @ 80%
Push Press 5×3 reps @ 85%
3×15 Toes to Bar

50 Wall Balls – 20lbs/14lbs

4 Rounds for time:
25 Thrusters – 65lbs/45lbs
50 V-ups

Ingredients:

1 Banana
Almond or Hazelnut butter
Shredded unsweetened coconut

Directions:

Spread nut butter on outside of banana, roll in coconut and freeze.
Put them on a stick to make them more fun

Strength and Conditioning
Back Squats
5×7

6x500m Rows with 1min. rest

Weightlifting
Snatch 5×3
Front Squats 4×5
25 V-ups

Kale Chips

Ingredients:
1 big bunch kale
2 tbsp coconut oil(melted) or olive oil.
1 tbsp lemon juice;
Sea salt and freshly ground black pepper to taste;

Preparation
- Preheat your oven to 300 F.
- Wash the kale thoroughly under lukewarm water, drain and pat it dry.
- Cut the stems off of the kale leaves and cut the leaves to obtain chips of similar size.
- Place the kale in a bowl and mix the melted oil into it.
- Season to taste with sea salt and freshly ground black pepper.
- Add the lemon juice and mix.
- Place the kale in a single layer on a baking sheet and place in the preheated oven for about 35 minutes, until crispy.
- Check on the chips about every 12 minutes and toss them to make sure none of them overcook. – Some parts will still be soft and this is desired.
- Sprinkle with extra sea salt if desired and enjoy.

Partner WOD

AMRAP in 20 minutes, of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overheads
While other person rows during their partner’s round.

Score is total meters rowed and weight moved (load x reps).

AMRAP in 17 mins.

20 Double Unders
10 Pull-ups
5 Turkish get-ups each arm – 1pd/.5pd

Weightlifting
Front Squats 3×6
Push Press 5×5
50 Box Jumps

4 Rounds for time:
21 Burpees
15 Wall Balls – 20lbs/14lbs

AMRAP in 20 mins.

400m Run
15 Cleans – 135lbs/105lbs
12 Ring Dips

Weightlifting

Power Snatch with no dip    4×8
Back squats 4×8
100 Abdominal crunches

Skill of the Week

100 Sledge Hammers

4 Rounds for time:

25 KB Swings – 2pd/1.5pd
25 Box Jumps – 24″

Strength and Conditioning

5 rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between each round. Post time for each of five rounds.

Weightlifting

Power cleans 4×8
Clean pulls 4×8
Press 4×8
Front squat 4×8
Bench press 4×8
25 Knees to Elbows

NOTE: We will be clearing the whiteboard this week as we strive for new and better benchmark results this coming year. So be sure to record your past best if you don’t already have them in your journals.

On-Ramp starts tonight Monday Feb. 6th and run Mondays and Wednesdays from 8:00pm-9:00pm, until the Thursday Feb. 15th. Our ‘On-Ramp’ program also includes 2 weeks of Unlimited CrossFit classes after you complete your 4 sessions.

NOTE: (Limited Time) Includes a month of Martial Arts or Boxing>

During your 4 Session On-Ramp and 2 weeks of unlimited CrossFit you can also pick and attend one of our other classes. Don’t miss out on this limited time offer.

Click here to register or for more information call 905-727-7300.