OUR WORKOUTS

WOD for 8:30 & 9:30am

WARNING: Saturday’s workout will ONLY be posted on the whiteboard in the gym.

This workout is only meant for brave souls and will go down in the MICF history books as one of the hardest Saturday workouts yet.

Have a great day!

STRENGTH:

Bench Press 6x2 @ 85% of 1RM

Deadlift 6x2 @ 85% of 1RM

WOD: “Death Race”

5 rounds:

15/10 cal bike

10 burpees

9 min time cap

SKILL:

Clean & Jerk Review and build up to moderately heavy weight!

STRENGTH:

CLEAN AND JERK

*Every 2:30 for 12:30 (5 sets)

3 moderately heavy Power clean and jerks

WOD:

5 Rounds for max reps

1:00 Power clean and jerks (135lbs/95lbs)

1:00 Rest

SKILL

10 min Squat therapy drills and mobility

WOD

For time:

10 Rounds of...

5 strict Pull-ups

10 Burpees

Once 10 rounds have been completed then perform 100 air squats!

25 min time cap

Cash Out:

Find out in class!

Part 1:

Review Power Snatch & Build in Weight

Then…

Every 0:30 for 10:00 (20 sets)

Perform 1 “moderately heavy” Power snatch

Part 2: For Quality

2 Rounds of…

:20 L Sit (or variation)

:40 Superman hold

:20 hollow hold

:40 plank with active shoulders

Then...

Part 3:

For Time - An all out effort…

100 Ab-Mat sit ups

5 min time cap

SKILL (Review)

Toes to bar

Back Step lunge review

WOD

10 Rounds:

200m Run

10 Toes to bar

10 Dumbbell reverse lunges (40lbs/25lb)

Time Cap 35 min

Holy moly! It’s February 1st!! I want to thank each of you for being apart of the MICF community and for choosing to make our workouts and classes apart of your routine!!

We are going to celebrate the right way during Saturday’s 8:30 and 9:30 classes!

Quick Announcement: Sunday Open Gym is from 10-11am AND 3pm-6pm this Sunday! So come sneak away for a quick workout during the Super Bowl - the game will be streamed on the gym TV.

Saturday 8:30 & 9:30am WOD:

AMRAP 15

40 Double Unders

20 Ab - Mat Sit ups

10 Hang Squat Snatches 95/65

Rest 5 min

Death By Wall Balls 20/14#

(time cap is 20 min for death by WOD)

If you have never done a “death by” workout... coach will explain before class :)

STRENGTH


Shoulder (Strict) Press

6 x 3 @ 80% (Use your CrossFit total 1 rep for these percentages!)

WOD

A new MICF benchmark workout:

“MICF’s ‘Death Row’ Variation”

EMOM 20

alternate between..

Min 1: Max Cal Row

Min 2: Max burpees

Score = Total reps

STRENGTH

EMOM 7

1-2 Reps of Power Clean & Jerk (Heavy: 70-90% of 1RM)

Rest 3 min

EMOM 7

1-2 Reps of Power Snatch (Heavy: 70-90% of 1RM)

WOD

Every 10 min for 20 min (2 Rounds)

21-15-9

Plate Ground to Overhead 45/25#

Burpee to Plate (Jump to the top of your plate)

*Simple, but these are both big movements, designed for you to go FAST. Rest Until the 10 minute mark then repeat.

SKILL/ Extended Warm up

EMOM 9

Min 1: :30 sec of crossover symmetry drills

Min 2: :30 L-Sit or variation

Min 3: :30 Active Shoulder Hang from bar

WOD:

50 Push Press 95/65#

50 DB or KB Box Step Up 35/20# 24/20”

50/40 Cal Row

50 Wall Balls 20/14#

Rest 5 min 

Then complete….

50 Wall Balls 20/14#

50/40 Cal Row

50 DB or KB Box Step Up 35/20# 24/20”

50 Push Press 95/65#

30 Min Time Cap (12 minute cap per workout)

“Barbara"

5 rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 minutes between each round.

42 minute time cap (which means each round needs to be completed in 6 minutes or under)

Open Gym from 10-11am!

400m run
21 squat clean thrusters 95/65
600m run
15 squat clean thrusters 95/65
800m run
9 squat clean thrusters 95/65