Monday with Bree

1/14 Group ROM WARM-UP A) Buy-in: 10 Calorie Rows 20 Double-Unders 30 Sit-Ups 2 Rounds of: 12 Kettlebell Swings, 53#/35# 10 Box Step Up, 24”/20” 8 Strict Pull-Ups Buy Out: 10 Calorie Rows 20 Double-Unders 30 Sit-Ups STRENGTH Deadlift 6 sets x 4 reps Note: build over the first 5 sets. The 5th set should…

Saturday with Bree

1/12/19 Group ROM WARM UP: EMOM9 20 OH wall squats 20 push-ups 20 sit-ups WOD Teams of 2: 20:00 42-30-18 Wall Ball Shots 20/14 Med Ball Sit-ups Ball Slams 30/25 AMRAP the remainder of the 20:00 Partner Alternating burpee box Jump 30/24 *score is the finish time of the first half of the metcon, and…

Tuesday

1/8/19

Warm up:tbd

Strength: Db bench press
6×8 reps (building)
20 db alt curls after rds. 1,3,5.

Partner Wod: DOC
Hearts: T2B
Spades: V-ups
Diamonds: Box jumps
Clubs: HR push ups

Red Aces 20 low fives
Black Aces 20 alt burpees
Joker’s 600m row (300 each)

Monday with Bree

CrossFit 5:30pm ——————- Group Stretch Warmup 400m Row/Run Group Glute Activation w/Hip Circle —————— Strength: DeadLift EMOM 4 6 Sumo DL @75% EMOM 4 8 Standard DL @65% EMOM 4 10 RDL @55% EMOM 8 L/R 10 Single Leg DL w/KB 53/35 1min transition between each EMOM except for the SLDL R/L This is a…