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Saturday 1.28.17

  CrossFit WOD 3RFT: Row 50 calories 150 double-unders 50 walking lunges CrossFit Mainsite WOD Mobility: Lax bottom of foot mash Lax calf mash Lax VMO mash BodyFit Team 4RFT: 50 Cal Bike 50 Dumbbell Push Press 25 OH walking lunges (r arm) 25 OH walking lunges (L...

Friday 1.27.17

  CrossFit WOD “Elizabeth” 21-15-9 reps of: Squat Clean 135/93lb Ring Dip Scale to Hand release push-up. 10 Min Cap Skill work: T2B Inversion Core Mobility: Banded Trailing Leg Banded Posterior Chain Floss Banded Overhead...

Thursday 1.26.17

Olympic Lifting:  Beginner/Intermediate: Drill: Jerk Balance or Heaving Jerk Balance Jerk 2RM then 3×2 @ 85% Advanced: Power Snatch + Hang Snatch 4x(1+1) Jerk 3×2 CrossFit WOD CrossFit Open 16.3 AMRAP 7: 10 Power Snatches (M=75lbs, F=55lbs) 3 Bar Muscle-ups...

Wednesday 1.25.17

  CrossFit WOD Back Squat 3-3-3-3 10x Bike for Cal 20 Seconds of Work 40 Seconds of Rest Mobility: Pigeon Saddle lizard BodyFit 3×20 Dumbbell Weighted Alt. Lunges AMRAP 10 10 Cal Row 10 Burpee 10 Dumbbell Row each arm Finisher: 3×10-30 Bicycle...

Tuesday 1.24.17

  CrossFit WOD 6-8 RNFT 5 Box Jumps 20 Russian KBS 1:00 Weighted Plank With Remaining Time: Skill Practice Double Under HSPU Toes-To-Bar Kipping, etc.