Tuesday

2/26/19 Warm up: Group, mobility 400m row 2x 15 jumping jacks 10 air squats 10 push ups 5 scap pulls 10 ring rows 1 rope climb Review: Kb cleans/db cleans Partner wod: Amrap 20 A does: 12 kb swings 53/35 6 single arm OH squats (3 each side) 3 burpee box jumps B does 21…

Monday with Bree

2/25/19 Group ROM Shoulder, Lat, Hip, Wrist openers EMOM8 1- 10 Burpees 2- :40 plank Strength FRONT SQUAT: 3×5 warm up sets building up to 85%1RM 3×3 top sets @ 85% 1RM 2×10 drop sets @50% 1RM WOD: ANNIE 50-40-30-20-10 Double Unders Sit-Ups **Singles x2 Goal Times for Annie WOD * Elite-Sub 4:30. * Level…

Tuesday

2/19/19 Warm up: tbd Skill: jump rope. 5 min practice then 3×1 min. Rounds for max reps. Emom 11 1) 5-8 single arm OH squats 2) other side 3) 12 kb swings A)Partner wod: AMRAP 12 24 plate pass sit ups 25/15 16 low fives 20 squat and toss 20/14 100m suitcase carry (together) 50/35…

Monday with Bree

2/18/19 CROSSFIT 5:30pm group ROM Warm Up 2 rounds :20 sec Hand Stand Hold 2 Wall Walks 4 Deficit Push-Ups 6 Walking Lunges, Each Leg 8 Hip Escape Hip Circle Glute Activation STRENGTH Front Squat 5×5 @ 75% *Superset 10 Empty Bar Hang Power Muscle Snatch (High Pull Press) WOD 6 Rounds For Time: 6…

Thursday with Walker

Happy Valentines Day! Naturally there is going to be a partner workout today. Strength: bench press 5×2 WOD: teams of 2 for time: 10,000m row Split rowing into whatever increments you like as long as it’s even Think of it as a romantic boat ride with your partner; except you aren’t moving, or going anywhere…

Wednesday with Holly

Warm Up: Mobility 😍😍😍 & squat warmup 3 Sets- 8 ring rows 8 Supermans :20 hollow hold or rock Strength: 4-5 Sets •6-8 x 1.5 back squats (no bounce!) •6 x pull-ups •8 back extensions •10 banded single-legged extensions •2-3 min rest EMOM 12 1) 20 alternating single-armed KBS 2) 100m sprint 3) 8 burpees…