Tuesday August 27

Strength:

3 Rounds of Front Squats L,M,H

WOD:

5 Rounds 

7 Bench Press

7 Cleans

Monday August 26

Skill:

Kipping Pull Up / Kipping Toes to Bar

WOD:

ANGIE

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Friday August 23

Skill:

Splits

And 

Shoulders

WOD:

3 Rounds of

10 HSPU

200 m Farmers Carry (70/50)

Thursday August 22

Strength:

Front Squat 3 Rounds

7 L,M,H

WOD:

Row 2,000 m

Then

3 Rounds of

12 Overhead Lunges

10 Burpee Box Jumps

Wednesday

Skill:

Flexibility!!!

WOD:

10 Rounds for time

100 m Sprint

15 Strict Pull Ups

Tuesday August 20

Strength:

Bench Press

3 Rounds

7 Light

7 Medium 

7 Heavy

WOD:

1 Mile Run

Then 

3 Rounds for time

10 Ring Dips

10 Deadlift

2 Lengths Sled Pull

Monday August 19

Skill:

50 Turkish Get Ups

WOD:

20 Weighted Push Ups

250 m Row

20 Strict Pull Ups

250 m Row

20 Pistols

250 m Row

20 HSPU

250 m Row

20 Burpee Pull Ups

But that is over!

Friday August 16

AMRAP 20 min

10 Chest to Bar Push Ups

10 AB Roll Outs

10 Overhead Weighted Lunges (155/105)

Thursday August 15

I

Elizabeth

21 15 9

Cleans 

Ring Dips

Wednesday August 14

Stretch

WOD:

30 Double Unders

10 HSPU

25 Push Ups

30 Kettle Bell Swings

25 Push Ups

10 HSPU

30 Double Unders

Tuesday August 13

Warm Up:

20 HSPU

50 Pistols

Skill:

30 Hang Cleans at (225/155)

WOD:

3 Rounds

6 Lengths Sled Pulls

12 Squat Snatch (135/95)

Monday August 10

Strength:

Press 3 Rounds

7 Light

7 Medium

7 Heavy

WOD:

CINDY

This is one of CrossFit Center Pieces! A great benchmark to keep in check progress and feedback on how well training has paid off!

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Something Fun will be altered for those of you who are at a high level! You know who you are! :-)