CrossFit

CrossFit 6/24/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetromanian deadlift (5x6)Single Arm Bent Over Row (5x10/side)Build to a heavy set of the day Metcon6RFT KB KBS2OH Run (Time)6 RFT 10 KB Swings 53/35 10 KB S2OH (5/side) 200m Run 15 min cap Rx+: 70/53 Int: 35/25 Beg: 25/10 and/or DB

CrossFit 6/23/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSquat Clean and Jerk (E2MOM20)Metcon3RFT 20 Front Squats Pullups (Time)3RFT: 20 Front Squats 135/95 20 Pullups Int: 95/65 Banded Pullups Beg: 45/35 Ring Rows Rx+: 155/115 C2B

CrossFit 6/22/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (7 Rounds for reps)Every other minute for 14 minutes Minute 1: Perform 30 second Double KB front Hold 53/35s then directly into a max distance Handstand walk. Minute 2: Rest Must maintain 5ft minimum rule. Score is total reps completed for EACH round (7 total scores) 5ft = 1 rep MetconFT 80 DB Snatch Burpees GHD BJO (Time)For Time 80 DB Snatch 50/35 80 Burpees 80 GHD Sit Ups 80 Box Jump Overs 24/20 20 min cap Athlete decides how to break up reps and order Int: 35/20 Weighted Situps 25/10 Step Overs Beg: 20/10 Situps Step Ups

Saturday 4/18/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upWarm-up 400 Run, 2rnd, 10 TS, 10 WL, 10 JAS400m Run (or 2 min jogging in place) 2 Rounds 10 Toy soldiers 10 Walking lunges 10 Jumping air squatsMetconMetcon (Time)4RFT 60 Double Unders 50 Air Squats 40 Sit-ups 30 Jumping Lunges 20 Pistols 10 Burpee Box jump overs Cap: 37min Sub out double unders for lateral line hops. Scale pistols to narrow footed squats. Step-ups, step-overs, hop overs are all welcome for scalings if you don't have a box.

crossfit 4/17/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up2 min cardio 3 Rounds: 10 PVC Good Mornings 10 PVC Back Squats 10 PVC Behind the neck strict press 10 Overhead Squats SkillSnatch Complex (3HPS, 2PS, 1 Full) (Heavy Set of the Day )3 Hang Power Snatches 2 Power Snatches 1 Squat Snatch Touch and Go, if you let go before completing all reps the complex is over. This is a lot of reps go LIGHTER and focus on

CrossFit 4/16/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up2 min cardio 2 Rounds: 20 Bird Dogs 20 Shoulder Taps 15 Kang Squats 30s Handstand Hold/PlankSkillShoulder Press (4x10)Barbell Row (3x10)MetconMetcon (Time)5RFT: 10 Barbell Thrusters (Light) 20 Single Arm DB Swing 30ft Front Rack Lunge 1 min rest between rounds 27 min cap. Think of Light as 95/65 DB Swings to Eye level , 10 total per side, do NOT need to alternate. INT/BEG: Barbell Lunge

CrossFit 4/15/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up (,)2 min cardio 2 Rounds: 10 Michael Phelps Back Slaps 10 Push Ups 10 PVC Pass Throughs 15 PVC Overhead Squats ,2 min cardio 2 Rounds: 10 Michael Phelps Back Slaps 10 Push Ups 10 PVC Pass Throughs 15 PVC Overhead Squats ,SupersetPress in Snatch (Sots) (3x10 )Stay Light, focus on muscle engagementSingle Arm Dumbell Press (3x10 )MetconMetcon (Time)21-15-9 Deadlifts (Medium) Burpees 400m Run before each set of deadlifts, starts with run

CrossFit 4/14/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up3 Rounds: 20 Jumping Jacks 5 Sleeper Stretch/Side 10 Good Mornings 10 Tempo Air Squats 30s Bottom of Squat Hold SkillClean Complex (2HPC, 1SC) (1x1)2 Hang Power Cleans + 1 Squat Clean Is 1 complex. 18 min to build to heavy complex MetconMetcon (Time)For Time: 10 Bar Facing Burpees 20 Power Snatches (Light) 30ft HSW 40 DU 50 Situps 40 DU 30ft HSW 20 Power Snatches 10 Bar Facing Burpees 16 min cap Think light as 95/65 INT: 60ft Bear

CrossFit 4/13/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up2 min cardio 2 Rounds: 5 Inchworms 10 Walking Lunge 15 Good Mornings 25 Jumping Jacks MetconMetcon (Time)20-18-16-14-12-10 Push Ups 400m Run after pushups, ends with a run 20 min cap. INT/BEG: Elevated Push Ups MetconRest 3 min after capMetcon (AMRAP - Rounds and Reps)AMRAP 8: 5 Single Arm Devil's Press (L) 5 Single Arm Devil's Press (R) 5 Dumbbell Step Ups 24/20" (Total) INT/BEG: Scale height to what is available Bench, chair,

Saturday 4/11/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconMetcon (Time)5RFT 50ft Walking lunges 20 Tuck-ups 50ft Walking Lunge 20 Single arm thrusters(10/side) 200m Run Rx+ Wear a vest or backpack with 20#/14# Tuck-ups: HomeWOD perform single arm thrusters with any safe household item.