Tuesday, 08/15/17

Warmup: 3 Rounds -10 dumbbell deadlifts -10 weighted step ups -10 box jumps Metabolic Conditioning 21-15-9 Deadlifts (60%) Box overs (24″/20″) Skill: (15 minutes) Practice Double Unders

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Monday, 08/14/17

Warm Up: 3 Rounds – 15 cal Row – 15 dumbbell Push Press – 10 medball cleans Lifting: 2×5, 3×3 Strict Press Conditioning: On every minute for 7 minutes: -2 Squat cleans @ 70% -5 lateral bar over burpees

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Friday, 08/11/17

HaPpY BiRtHdAy, MiChAeL! Warm Up 3 rounds with empty bar -5 good mornings -5 back squat -5 deadlifts ~then 2 rounds of -10 pull ups -10 push ups -10 air squats Work up to 65% of deadlift in 5 minutes Lifting: Deadlift 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% 5 […]

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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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