Sunday 4.2.17

  CrossFit WOD 1 mile Run for time 3-5x not for time Push-up (sub max) 200’ Sled Push (heavy) 1-5 Rope Climbs Go to yoga at...

Saturday 4.1.17

  CrossFit WOD 2 Person for time 100 Back Squats 145/103lb 100 Kettlebell Swings 50/35lb 100 Shoulder to overhead 95/63lb 100 Burpees 100 Cal Bike Switch partner as needed Mobility: 90 second each side of: PVC Lat/terres PVC IT Mash PVC Quad SWEAT SATURDAY SWEAT...

Friday 3.31.17

  CrossFit WOD Every 3 Minutes for 12 Minutes 2 Power Snatch 75% + 4 Box Jumps 27-21-15-9 Reps for time Wallball 20/14lb to 10/9’ Pull-Up Cal Row Mobility: 3 Minutes each Seated Straddle Saddle Childes Pose SWEAT *1 min rest in between each E2MOM* E2MOM: 4x 10:...

Thursday 3.30.17

  CrossFit WOD 5 Reps Each Arm (handstand Strength) Turkish Get-Up + Waiter Carry 50ft or Ring Muscle up work: 4-5 NFT 8-12 Reps Each Exercise BB Roll-Out/Inchworm Ring Dips Band Push-Away RFE Split Squat No mobility, work on a skill SWEAT *1 min rest in between...

Wednesday 3.29.17

  CrossFit WOD 8RFR: 1 Min Bike for Cal 1 Min Rest 1 Min Row for Cal 1 Min Rest 1 Min 50’ Sprints 1 Min Rest Optional Strength: 3-5x 8-12 Single Arm Dumbbell Press 16-20 Alt. Dumbbell Bicep curl 10 Dumbbell Bentover Row each side Mobility: 10x flex & extend...