Happy birthday Coach Heidi! Here is your StrongWoman workout!

Strength

AMRAP 20

3 Single Arm Clean and Jerk (AHAP)
50m Farmer's Carry
3 Tire Flips
3 D-Ball To Max Height
25' Sled Drag
25' Yoke Carry

WOD

Coach Heidi's Birthday WOD

For Time

128 Double Unders
34 KB Burpee Deadlifts (70/53x2)

Strength

Back Squat

Work To A Heavy 5
Then 5x5

WOD

AMRAP 13

5-6-7-8-9-10-11-12

Box Jump Step Downs (24/20)
Abmat Sit Ups
DB Push Press (50/35)
DB Walking Lunge (50/35)

WOD

With A Partner

AMRAP 35

40 Handstand Push Ups
60 Burpee Pistols
80 Toes To Bar
200 Double Unders
1000m Farmer's Carry (53/35x2)

Happy trails Tony D! Thanks for being a valued member of the CrossFit Woodstock Family! Now let’s do some Lusters!

WOD

For Max Weight and Reps

In 12 Minutes
Work To A Heavy
Clean and Jerk

Rest 2 Minutes

AMRAP 6
15-12-9-6-3
Wall Balls (20/14)
Pull Ups

Rest 2 Minutes

In 6 Minutes
4 Rounds
100m Run
5 Hang Squat Cleans (50% Clean and Jerk)
5 Bar Facing Burpees

Rest 2 Minute

AMRAP 2
ME Lusters (50% Clean and Jerk)

Strength

Turkish Get Ups

2x3
3x2
5x1

WOD

On A Tabata Clock

AMRAP 14:50

5 DB Renegade Rows
10 DB Box Step Overs
16 Lateral Jump Over Dumbbells

DB Weight = 40% Bodyweight

Strength

Work To A Heavy Complex

Hang Squat Snatch +
2 Overhead Squats

WOD

For Time

50 Hang Power Snatch (65/45)
EMOM 15 Double Unders

50 Calorie Row
EMOM 3 Buprees Over The Rower

50 Goblet Squats (53/35)
EMOM 10 V-Ups

Strength

Tempo Deadlifts

Work To A Heavy 2
Then 8x2

3 Second Ascent
1 Second Pause At Top
5 Second Descent
1 Second Pause At Bottom

WOD

5 Rounds

10 Sumo Deadlift High Pull (95/65)
10 Kettlebell Hang Clean and Jerk (30% Bodyweight)

In observance of Martin Luther King Jr. Day our country honors his legacy by dedicating a day of remembrance to his work of making a more equitable America. Today we will WOD in honor of him, as well as the people who fought in the civil rights movement.

Reverend Dr. Martin Luther King Jr was born in 1929 in Atlanta, Georgia. He was a prominent leader of the African-American civil rights movement. He was also a Baptist minister, activist and humanitarian. Most importantly he was a husband and a father. Like all people he had his faults but today we honor the work he did to secure a better future not only for the African-American community but the betterment of the American people as a whole.

This WOD is to honor the sacrifice of a man who wanted his kids to be able to grow up in a country where they weren’t treated unjustly because of the color of their skin. It’s to honor a man who’s dream for a better world carried on long after he was laid to rest. It’s to honor the time of the marchers who traveled from every state in the nation to be part of something bigger than themselves. It’s to honor the perseverance of the protestors who faced the adversity of being sprayed by high powered fire hoses by simply, dancing. We honor the spirit of a strong United American people!

“I Have Decided To Stick With Love… Hate Is To Great A Burden To Bear”

-Dr. Martin Luther King Jr

WOD

As A United Pair

AMRAP 39

1 Mile Run
15 Med Ball Toss Sit Ups (20/14)
19 Synchro Hand Release Push Ups
29 Box Jumps (24/20)
4 100m Sprints
4 Thrusters (155/105)
19 Synchro No Push Up Burpees
68 Double Unders

WOD

With A Partner

3 Rounds

50 Power Cleans (115/75)
50 Plyo Push Ups
150 Double Unders

WOD

For Time

1987m Run

Then

16-11-6

Tombstones (50/35)
Bupress Over The Dumbbells

Then

1987m Row