Saturday January 26

WOD:

TABATA

Muscle Ups

Shoulder Push Ups

Dips

Pistols

Friday January 25

SNOWSHOING! 

If you would like to go SNOWSHOING with some really cool people, we are going to sunlight to snowshoe on Sunday January 27th. We will be carpooling and leaving from Generate at 8:00 AM. Bring snowshoes and a lunch. We will have extra snowshoes if you need them! 

See you then!

CFG, Hedi, and Brett

Warm Up:

2 Rounds

2 Length Spider Man Crawl

30 Sit Ups

30 Double Unders

Strength:

Stretching and Nutrition Q and A

WOD:

Morrison

50-40-30-20-10 of 

Wall Ball 20/14

Box Jumps 24/20 

KB Swings 53/35

Also we are hiring trainers pass on the word to anyone that maybe interested. Part time work, $20/hr.

All request please send a email with their intent to: crossfitgenerate@gmail.com

Thursday January 23

Warm Up:

50 Squat Jumps

5 min total Plank

Stretch shoulder blades 

Stretch Thinking Man

Strength:

Bench Press 3 Rounds

10 - 7 - 5 Light

10 - 7 - 5 Medium

10 - 7 - 5 Heavy

WOD:

Rire
21-15-9
Pull-ups
Burpees
400m Ro
w

Wednesday January 22

Warm Up:

Row 1000

100 Pike and Straddle Leg Lifts

Strength:

12 Rope Climbs

Hero WOD:

Jack
AMRAP in 20 min 
10 Push Press (115lb) 
10 Kettlebell Swings (1.5 pood) 
10 Box Jumps (24-inch) 

Tuesday January 21

WOD:

3 Rounds

4 Thrusters (135/95)

20 Kettle Bell Swings

Monday January 20

Ok, before you freak out decide, "Yep, I am not going today!", please hear me out. Murph is a great test of strength and endurance we can modify it, cut it in half and we will end on the hour at the end of class no matter what.

This workout was created in the honored memory of Mike Murphy. The story of the lone survivor the Movie hat is out in theaters right now about the four man team in Afghanistan that were ambushed.

We will perform it in honor of their memories, knowing that they went through much harder feats than we will.

 Rock and roll and let's have some fun!

WARM UP:

50 Lunges

6 Rope Climb

WOD:

MURPH

1 mile row

100 Pull Ups

200 Push Ups

300 Squats

1 mile row