Thursday 10-24-2018

Group Warm-Up: 400m run 20 pass throughs 20 air squats 10 PVC ohs 10 PVC snatch balances 15 kipping swings 10 barbell OHS 10 barbell snatch balances 10 pull ups 20 overhead (barbell) lungea • • Skill: Barbell complex 14 minutes to find heaviest load for entire complex Snatch grip dead lift Hang power snatch […]

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Wednesday 10-24-2018

Group Warm-Up: 30 single unders 10 PVC strict presses 30 single unders 10 PVC front squats 30 double unders 10 barbell strict presses 30 double unders 10 barbell thrusters • • Strength: 2rm strict press • • • Metcon 5 rounds 3 minute amrap 9 thrusters (95/65) 25 double unders 2:00 rest

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Friday 10-19-2018

Group Warm-up: 400m run 10 strict presses 10 push presses 10 push jerks 5 split jerks 30 double unders 10 front squats 10 overhead squats 10 power snatches 20 sit ups 10 thrusters • • • Skill: Split Jerk 3-3-2-2-1-1-1 Find current 1rm • • • Metcon (chippy-chippy) For TIME: 100 Double Unders 80 single […]

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Wednesday 10-17-2018

Group Warm-up: 500m row Then 3 rounds 7 kipping/beat swings 7 medball cleans 7 pull ups 7 wall balls Then 500m run • • • Skill: 12 minutes of coached muscle up work (working on bar to progress towards your first BMU or execute them more effectively) ***If you’re proficient at BMUs, this time will […]

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Tuesday 10-16-2018

Group Warm-up: 400m run Then 3 rounds 8 front squats 8 strict presses 8 hang muscle snatch 8 thrusters Then 400m run • • • Strength: EMOM (7 minutes) 12 alternating box step-ups Double dumbbells in the front rack position (50/35) • • • Metcon: 12 minute AMRAP Ascending ladder KB swings (53/35) Thrusters (95/65) […]

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Monday 10-15-2018

Group Warm-up: 500m row Then 5 rounds 7 RDLs 5 toes to bar • • • Strength/Skill 9-9-7-7-5-5 Deficit deadlifts (standing on a blue plate) Heaviest weight per set • • • Metcon: CrossFit Games Open workout 18.1 20 minute AMRAP 8 toes to bar 10 DB hang clean and jerks (50/35) 14/12 calorie row

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Saturday 9-29-18

GROUP WARM-UP: 4 Rounds :15 Jumping Jacks :15 Air Squats :15 Push Ups :15 Jump Squats then 4 Rounds :15 Plank :15 Superman :15 Med Ball Side Touch :15 Hollow Rock TEAM WOD: Teams of 2 “Randy” For Time 75 Snatches #75/55 then 50-40-30-20-10 Wall Balls #20/14 Box Jumps 24″/20″ Kettlebell Swings #53/35 200 Meter […]

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Friday 9-28-18

GROUP WARM-UP: 2 Rounds Lunge – Bear Crawl Spidey – Inch Worm Squat Jump – SLM Butt Kicker – High Knee CONDITIONING: TABATA :20/:10 X 8 Abmat Sit-Ups WOD: For time: 75/60 Calorie Row 60 Box Jump Overs 24″/20″ 45 Hand Release Push-ups 30 Deadlifts #185/155 15 Shoulder-to-Overheads #185/155

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Thursday 9-27-18

GROUP WARM-UP: 200 Meter Run 30 Air Squats 20 Pass Thru 30 Overhead Squats STRENGTH: Front Squat 4-4-3-3-2-2 (HAP) WOD: For time: 200 Meter Run 21 Power Snatches #95/65 200 Meter Run 21 Overhead Squats #95/65 200 Meter Run 15 Power Snatches, 95/65 lbs 200 Meter Run 15 Overhead Squats, 95/65 lbs 200 Meter Run […]

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Wednesday 9-26-18

GROUP WARM-UP: 2 Rounds #45/35/15 200 Meter Run 10 Deadlift 10 Hang Power Clean 10 Shoulder Press CONDITIONING: For Time: 100 Wall Balls #20/14 WOD: “Gwen” Clean & Jerk 15-12-9 Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as […]

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Tuesday 9-25-18

GROUP WARM-UP: 3 Rounds :30 Jump Rope :30 Squats :30 Handstand Hold :30 Pull Ups CONDITIONING: 3 Rounds for Time 75 Double Unders 25 Handstand Push Ups WOD: 4 rounds for time: 400 Meter Run 15 Sumo Deadlift High-pulls #95/65 9 Burpee Box Jump Overs 24″/20″

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