Monday Endurance

Dynamic Warmup High Knees Butt Kickers Walking Lunges Good Mornings Inch Worm Leg Swings Endurance work Sprint all out for 30 seconds followed by 60 seconds of rest for 10...

Monday Partner WOD

Warm-up 25 Jumping Jacks then, 2 Rounds: 5-8 BB only shoulder press 20 lunge steps 5-8 RDL Barbell only Partner WOD 30 Minute AMRAP 10 Alternating Thrusters 165/ 115  (scale accordingly) 20 Alternating Deadlifts  225/ 155 300 Meter Row (only 1 person performs-relay...

Friday Mash-up

Warm-up Coaches Choice Metcon #1 3 minute AMRAP: Max reps Overhead squats 95/65, RX+ 135/95 REST 5 MINUTES Metcon #2 4 Rounds for time (12 minute time cap): 6 C2B pullups (Rx+ 6 Ring muscle ups) 2 rope climbs REST 5 MINUTES Metcon #3 3 minute AMRAP: Max reps Front...

Thursday WOD

Warm-Up 3 Rounds 6-8 Paloff press 5 Strict pullups or Ring rows 2 Skin the cats or put hand behind you on a barbell and bend down stretching your pecs and shoulders 100 meter jog Strength Thruster- Find a 1 RM in 15 minutes Benchmark Metcon Elizabeth 21-15-9 Clean,...

Get over the Hump

CrossFit Midpoint – CrossFit (No Measure) 7 minute AMRAP slow 10 sit-ups 10 wall ball shots 10 med ball cleans Dips (3 x max reps) If you can not do a ring muscle up, work on the skill. Rest 2 minutes btw sets Metcon (Time) For time: 400 meter run Then.. 21-15-9...

Tuesday

CrossFit Midpoint – CrossFit Warmup 3 (No Measure) 4 rounds of: 150 meter row 8 burpees over erg Shoulder Press (5 x 5 @80% of 5 RM) If you do not know your 5RM then take this time to test your 5 RM Metcon (No Measure) Every 2 minutes for 12 minutes: (6 rounds)...