![](https://static.wixstatic.com/media/ce5075_46f922da3deb408aa231377c16909d3a~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_46f922da3deb408aa231377c16909d3a~mv2.webp)
![Friday, 15 January 2021](https://static.wixstatic.com/media/ce5075_46f922da3deb408aa231377c16909d3a~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_46f922da3deb408aa231377c16909d3a~mv2.webp)
Friday, 15 January 2021
Conditioning: For Time “Jackie” 1000 Meter Row 50 Thrusters (45/35) 30 Pull-Ups Post-WOD: 3 Rounds 21 Hollow Rocks 15 Tuck-ups 9 V-ups
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![Thursday, 14 January 2021](https://static.wixstatic.com/media/ce5075_cda08042899e4abd9f695fd878c09572~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_cda08042899e4abd9f695fd878c09572~mv2.webp)
Thursday, 14 January 2021
Conditioning: 5K Run Post-WOD: 3-Way Banded Hamstring Stretch (1 Minute Per Hold)
![](https://static.wixstatic.com/media/ce5075_ee92419216fd4ae3a20b77d8308c1b96~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_ee92419216fd4ae3a20b77d8308c1b96~mv2.webp)
![Wednesday, 13 January 2021](https://static.wixstatic.com/media/ce5075_ee92419216fd4ae3a20b77d8308c1b96~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_ee92419216fd4ae3a20b77d8308c1b96~mv2.webp)
Wednesday, 13 January 2021
Conditioning: "CrossFit Total" Take 9 Minutes For Each Movement to Establish a 1 Rep Max - Strict Press - Back Squat - Deadlift (Score...
![](https://static.wixstatic.com/media/ce5075_e6019f027fb740d48d4cd2238b50a10f~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_e6019f027fb740d48d4cd2238b50a10f~mv2.webp)
![Tuesday, 12 January 2021](https://static.wixstatic.com/media/ce5075_e6019f027fb740d48d4cd2238b50a10f~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_e6019f027fb740d48d4cd2238b50a10f~mv2.webp)
Tuesday, 12 January 2021
Conditioning - AMRAP 3: 50 DUs/100 Singles, 21 Burpees Max TTB - Rest 3 Minutes AMRAP 3: 50 DUs/100 Singles, 18 Burpees Max TTB - Rest 3...
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![Monday, 11 January 2021](https://static.wixstatic.com/media/ce5075_0fcb6680900e4dea82e8810c06dad283~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_0fcb6680900e4dea82e8810c06dad283~mv2.webp)
Monday, 11 January 2021
Strength: Bench Press Take 10-15 Minutes to Build Up, Then Complete Moderate/Heavy 4 Sets X 5 Reps Conditioning: “Fight Gone Bad!” 3...
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![Friday, 8 January 2021](https://static.wixstatic.com/media/ce5075_114fdb444ae24c87bacf459fbddf80e5~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_114fdb444ae24c87bacf459fbddf80e5~mv2.webp)
Friday, 8 January 2021
Strength: Take 10 Minutes to Warm-up Power Cleans Conditioning: AMRAP 5 - 7 Rounds “The Chief” (115/85) Max Cal Bike * Rest 5 Minutes...