Thursday, 08/09/17

Warm Up ——- Pass-throughs & Overhead squat / snatch progression with PVC 4 Sets of Max rep strict pull-ups (30 seconds or rest between sets) Lifting -Snatch 5-3-1-1 Conditioning 8 Rounds For Time -10 Snatches -40 Double Unders

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Wednesday 08/09/17

Warm Up 3 rounds -5 Burpees -10 Air Squats -20 second Front Rack Hold at 90% of squat max Lifting: -Front Squat —5×5 (Start at 55% of new 1RM back squat) (Start Set Every 4 minutes) Rowing 16 minutes AMRAP (partner) -Calorie Row (Switch every 2 minutes)

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Tuesday, 08/08/17

Warm Up 4 minute AMRAP 10 calorie Row 10 dumbbell Thrusters Interval Three 4 Minute AMRAPs, 1 minute rest between intervals. -6 Toe-to-bar -9 Burpee Box Jump 24″/20″ -12 Dumbbell Squat Snatch 40/30 (Score Each Round Separately) ~5 minute rest Monostructural For Time: 1 mile run

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Monday, 08/07/17

Monday ———- Warmup Passthroughs & jerk progression with pvc 3 steady rounds -10 jumping lunges -20 second handstand hold ~Shoulder mobility Split jerk 8-6-4-2-2 Conditioning 10 Minute AMRAP -10 power cleans -10 Front rack Lunges -10 Pull Ups -Cool down and mobility

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Saturday 08/05/17

This is an open invitation to tomorrow’s Team Workout. 0900sharp. #crossfit #community #teamWOD

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Friday 08/04/17

Warmup Passthroughs & Overhead Squat with PVC ~then 3 steady rounds of Row 20 cal 10 Snatch balance with empty barbell Lifting 14 min EOMOM Snatch complex (Snatch + 2 Snatch Balance + 2 Overhead Squats) #TypicalFriday 27-21-15-9 Wall Balls Ring Dips

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Thursday 08/03/17

Warm up 4 steady rounds 20 second hand stand hold 20 second plank 20 seconds of box step ups 24/20 20 seconds of pull ups *10 second rest / transition between movements   Chipper Complete as many rounds and repetitions as possible in 20 minutes of: -20 HSPU -30 Box Jump 24/20 -40 Abmat Situps […]

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Wednesday 08/02/17

We are testing the CrossFit total today. The results of today’s lifting will be very important in personalizing your work loads over the next 5 weeks. Be sure to record your maxes today! Crossfit Total – 3×1 Strict Press – 3×1 Back Squat – 3×1 Deadlift

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Tuesday 08/01/17

Warm up 3 steady rounds -5 burpee pull ups -10 Jumping lunges -20 second rest MetCon 14 Minute AMRAP -10 Chest to Bar Pull Ups -60 ft OH walking lunges with plate 45/25 -15 Burpees Cool Down/Mobility

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Monday 07/31/17

Warm up 2 steady rounds 20 cal row 20 medball cleans 20 second handstand hold Lifting: Clean and Jerk (touch and go) 5×5 *Allow 5 minutes per set. *as heavy as possible, holding onto the bar. Partner Interval work 4 Rounds For Time (12 minute cap) 30 Cal Row 15 Burpee over rower

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