Wednesday 2.1.17

  CrossFit WOD EMOM 8 1 Snatch up to 80% 3x 4 Minutes to complete: 2 Rounds of: 5 bar facing burpees 5 Power Snatch (medium weight) Then Max Effort Cal Row Rest 2 Minute Mobility: Banded Overhead Banded Trainling Leg Banded Posterior Chain Floss BodyFit: 10x 10 Goblet...

Tuesday 1.31.17

  CrossFit WOD CrossFit 15.3 AMRAP14 7 Muscle-ups 50 Wallballs 20/14lb to 10/9’ 100 Double Unders • RMU Scale BMU or C2B, Kip, Jumping 6” under head • Du Scale: 50 or 200 singles Group Stretch: Pigeon / Figure Four Seated Straddle Box Shoulder Stretch Kettlebell Calf...

Week of 01.30.17

DAY 1 Strength: Back Squat 4×5 @75% Olympic Lifting: 3-3-3 Clean Pull Conditioning: For time 1000M Row 25 Hang Power Cleans 185/118lb   Day 2 Conditioning  CrossFit Open 15.3 7 Ring Muscle-ups 50 Wall Balls 20/14lb to 10/9′ Accessory:  3-5x 25’ Yoke Carry...

Monday 1.30.17

  CrossFit WOD Back Squat 4×5 @75% 3-5xNFT: 100ft Waiter Lunge (50ft Each Arm) 5 Goodmorning (W/Barbell & Weight) 0:30 Weighted Plank   Mobility: Barbell/PVC Thoracic+Shulder mash Barbell Quad Mash Barbell Hamstring     BodyFit: Every 2 Minutes for 10...

Sunday 1.29.17

  CrossFit WOD 3x AMRAP 2 Shoulder to Overhead (light/moderate) Rest 1 Minute AMRAP 2 Bar Facing Burpees Rest 1 Minute AMRAP 2 Bike for Cal Rest 1 Minute AMRAP 2 50’ Sprint Rest 1 Minute Go to...