Heavy Wednesday
Strength/Skill: A1. Deadlift 5x5 WOD: 12 – 9 – 7 Push Press 135/95 Box Ups Pull Ups
Tuesday Work
Strength/Skill: A1. Behind the Neck BB Press – Strict 4 sets of 8. Tempo 20x0 A2. Chin Up (Palms facing you grip) 4 sets of 8. Tempo...
1st Day of Strength
Strength/Skill: A1. Work up to a heavy Back squat to use the next few weeks. Take 30 minutes Rest: 2-3min-ish per heavy set Wod: “Randy”...
Superhero Saturday
“The Batman” For Time: Buy-In: 100 Air Squats 50-40-30-20-10 Reps Box Jumps (30/24 in) Wall Ball Shots (20/14 lb) Kettlebell Swings...
DT For Friday!
DT 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX-155/105 F- 135/85 L- 115/65
Thursday WORKS
Warm: “Baseline” 500 m Row 40 Air Squat 30 sit up 20 push up 10 pull up WOD: 12EMOM 10 Cal Row 10 Ring Dips 10 Total Pistols
Jump Over the Hump
Warm: 4 Rounds Jumping squats x 10 Push up x 10 :45 second rest between rounds Skill: Thruster WOD: 21-15-9 Thrusters - Rx 75/55 F- Bar...
Taking Back Tuesday
Warm: 1 small Lap :90 Rest 1 Big Lap :90 Rest 1 Big Lap :90 Rest 1 Small Lap Strength Front Squat 10-8-6-4-2-1 Working up to 1 RM
Monday Got Me Like!
Warm: Ring Rows x 5 Air Squat x 10 Sit ups x 15 6 Rounds Skill: Pull Up WOD: “Cindy” 20 AMRAP 5 Pull Up 10 Push Up 15 Air Squat
Saturday in the Great Outdoors
All CrossFit Classes will be in the form of a Hike on Camelback Mountain. !0AM Yoga will still be a the gym. We will be meeting at the...
