Josh Newton

WEDNESDAY 180131

I. Warm-Up II. Back Squat 6 sets x 3 reps *Stay at same weight across or increase each set, athletes choice.  *If you’re new, we’ll use this as an opportunity to drill the movement III. 15 Minute Partner AMRAP – 100… Read more »

TUESDAY 180130

I. Warm-Up II. 12 Min EMOM: Minute 1:  6 Tall Box Jumps Minute 2: 8 Strict HSPU Minute 3: 8 Strict Pull Ups III. 4 Rounds For Time: – 50 Double Unders (65 Singles, 50 Fish out of Water) – 15 Hang… Read more »

MONDAY 180129

I. Warm-Up II. Every :90 x 8 sets, complete the following complex: -1 Power Clean, 1 Squat Clean, 1 Front Squat *Work on technique, and increase weight as able III. 16 Minute EMOM (Every Minute on the Minute) Minute 1:… Read more »

ROWING WOD 180129

Row for 7 Minutes for max calories Rest 3 Minutes Row for 5 Minutes for max calories Rest 2 Minutes  Row for 3 Minutes for max calories Total Workout = 20 Minutes

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FRIDAY 180126

I. Warm-Up II. Snatch Instruction / Prep III. “Snatch Me If You Can” 5 MINUTE AMRAP In 5 minutes, complete as many rounds and reps of: (Level 3) Squat Snatches (Level 2 & 1) Ground to Overhead This singlet is… Read more »

THURSDAY 180125

I. Warm-UP Game II. “Row Row Row Your Boat”- Partner WOD 20 Minute AMRAP -Row as many Meters as possible *switch every 2 Minutes *at 2 minute mark, athlete getting off of the rower must complete 8 burpees *Athlete 2 can… Read more »

WEDNESDAY 180124

I. Warm-Up II. 12 Min EMOM Minute 1 – 45 Second Handstand Hold (free or wall) Minute 2 – 45 Second Plank or Hollow Hold Minute 3 – 45 Second Jump Rope Practice III. CrossFit Games Open WOD “14.3” 8 Min… Read more »

ROWING WOD 180124

3 x 5 min / 3 min FULL rest Row three 5 minute pieces. Rest for three minutes between each piece.

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