Monday

9/10/18 Warm up: Group,mobility. then 200m run 15 10 5 of: air squats push ups ring rows finish w/200m run skill: review pistols EMOM 8 1) 10 Alt. pistols 2) 20 Russian twists w/kb Partner Wod: AMRAP 20 24 cal row (split) 24 med ball sit up toss 24 burpee med ball toss 100m run.…

Wednesday

Warm up: group, mobility 2x 1min jump rope 5 med ball cleans :30 hand stand hold 10 lunges 10 sit ups Strength: Deadlift warm up to about 55% of your 1rm. then 5×3. Work towards besting your previous heavy triple (touch and go) Wod: AMRAP 18 12 Deadlift 135/95 6 T2b 6 power cleans 135/95…

Saturday

9/1/18 CROSSFIT @ 9:30am Group stretch and ROM with coach Bree WARM UP: 3 RNFT 150m arm only row 150m Row 10 GHD 6-8 pull ups METCON: 4RFT 5 BB PUSH PRESS @80% YOUR 1RM 15 WALL BALL SHOTS 20/14 10 DB MAN MAKERS 25/15 50 BURPEES SUB: 30:00 ****SCALE: cut the rep scheme in…

Tuesday

8/28/18 Warm up: Group, mobility 2x 1 min jump rope 10 back extensions 15 air squats 15 sit ups 10 push ups Strength: 4RNFT 8-10 bent over rows 6-10 ring dips Wod: partners 4RFT 4x100m run (2 each) 24 DL 185/135 24 wall balls 20/14 24 burpees split reps evenly one person works/one rests tag…

Monday

8/27/18 Warm up: group, then 200m run 2x 5 med ball cleans 8 wall balls 8 push ups 5 pull ups Skill: Push jerk (15min) 5×3 Skill work today, slowly building. Mechanics over weight used. Wod: Down and back for time. 10 SDLHP 95/65 20 pull ups 30 push press 95/65 40 kb swings 53/35…

Wednesday

8/21/18 Warm up: TBD Strength:Db Bench press + curls 6×6 building 20 alt curls after rounds 1,3,5. Wod: Benchmark “The Chief” 3 Power cleans 135/95 6 Push ups 9 Air squats Five 3 minute amraps with one min. rest in between. Begin each cycle where you left off from previous. Score is total rounds and…

Monday

8/20/18 Warm up: group, mobility then Belated b-day warm up for Ruta! 8 med ball cleans 18 sit ups 20 double unders/40 singles 18 air squats 250m run/row(one of each) Strength/skill Squat cleans + 2 front squats Warm up to 55% of 1rm. then: 4 @ 65% 3 @ 70% 2 @ 75% 1 @…