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Tuesday 170808

Tea Cup Drill 10xBeat Swing 20xInchworm 24′Barbell Ramp-up3 RoundsShoulder Press 3×1Bench Press 3×1Weighted Dips 3×1Don’t just keep doing singles.  Once you take a single rep you have two more attempts.30 minutesPush Jerk Pull-ups BurpeesWork 18s/Rest 42s5 Rounds

Monday 170807

Partnered Push Hang 30sTable Top Drill 10x(10s) eachSky Reach Squat 10x(10s)3 RoundsSnatch Balance 7×130 minutesFront Squat 135#/95#Power Clean 135#/95#21-15-9x

Friday 170804

“Whitten”Kettlebell Swing 70#/53# 22xBox Jump 24″/20″ 22xRun 400mBurpees 22xWallball 22×5 RoundsArmy Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North … Read More

Thursday 170803

Clean ReviewBeat Swing 20xTea Cup Drill 10x eachCrab Walk3 RoundsClean 5×3GHR, Hip Extension, or Reverse Hyper between 3-5 sets30 minutesDeadlift 185#/135# 9xTuck Crunches 15xStep-ups 21×7 Rounds

Wednesday 170802

Hollow and Arch Body SnapsHanging Hollow and Arch DrillHeadstand WorkWeighted Dip 3xWeighted Strict Pull-up 3xRest 30-60sBroad Jump 25′Shuttle Sprint 50m/50mRest 2-3 minutesWork for about 30 minutes

Tuesday 170801

Rolling Wall Bridge 10xDragon Squat Single Leg Good Morning 5x(10s)3 RoundsRun 400mBox Jump 21xBurpees 12×20 minute AMRAPThen you have 15 minutes to establish a 1RM of a Back Squat.

Monday 170731

Partner Push Hang 30sInchwormPVC Bend Over 3 RoundsBehind the neck split jerk 6×230 minutesHandstand Push-up 10,9,8…x Chest to Bar Pull-ups 1,2,3…x

Friday 170728

PR Day!Retest the CrossFit Open workout you did the time you did PR Day with a CF Open wod.  If you were not here for the last time set a baseline.

Thursday 170727

Lat/Tri Insertion Stretch 30sKnee In/Out Squat 10x(10s)3 RoundsSotts Press or Snatch Press Balance 5×3Recline Rows 30 minutesEven: Press (Player’s Choice) 3xOdd: Burpees AMRAP 30s8 minute EMOMEven: Press 3xOdd: Row AMRAP calories 30s8 minute EMOM