Warm up 3 in 3 Walk the plank Peg leg pistols Flutter kicks Team WOD: 2-3 athletes on each team to complete: 1000m Row 4…
Group: 3 in 3 Air Squat Sit-ups 5 Bar hang swings (begin of kip, no kick) MOB: Deep Dislocates, Hip Openers Review Overhead Squats (in…
Warm-up: Bergener Power Clean / Jerk WoD: In teams of 2 or 3, 2 x 200m Run each (1 partner runs at a time, tagging…
Group: 3 in 3 Jumping Jacks Air Squats Sit-ups (into Deck Squat) WOD: 20’ AMRAP 5 Pull-ups a) Light Band b) Heavier Bands c) Ring…
Group: 3’ EMOM of 5 Pull-ups, 6 Push ups Strength: 15’ to Find 1RM Bench Press WOD: 10’ AMRAP* 15 Box Jumps (24/20) 15 Push-ups…
Group: Set up stations as necessary. Back Squats start at 15 minutes past the start of class. Strength: “CrossFit Total” 15’ To Find 1RM Back…
Group Warm-up Coach’s option Daily WoD DECK OF CARDS Spades = Push-ups Hearts = Pull-ups Clubs = Air Squats Diamonds = T2B Jokers = 2…
Group Warm-up Line Drills Strength Warm Up lifts Daily WoD AMRAP 20 15/13cal Ski Erg 15 Deadlifts (135/95) a) 115/80 ) 95/65 15/12cal AAB 15…
Group Warm-up 3 NFT: 10cal Ski Erg 15 Air Squats 10 Push-ups Technique Rope Climbing Daily WoD 1000m Row (one time) THEN, 27 Thrusters (75/55)…
Group: 3 in 3 Jumping Jacks Bicycles Spidermans Review: 10’ to work Double Unders: Score = top UB DUs WoD: “Annie” 50 – 40 –…