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WOD

Friday

Chipper Alternating tabata: 20 on x 10 off x 4 rounds each movement before moving onto next movement. (20 min total) 1. Box Jump 2....
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Thursday

Team Workout *try to do this whole workout outside if weather permits. Teams of 3: 15 min clock: Max calories on bike in 5 min...
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Wednesday

CrossFit Couplet For time: goal is 5-6 min range with a 10 min cap. 2 for 1 thrusters 95/65- fran weight. (1 rep= 1 front...
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Tuesday

A. Warmup x 1 round 1. Theraband warmup x 10 reps + 10 pass throughs 2. Wrist warmup x 10 reps each direction 3. scap...
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Monday

A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch push-press, overhead squat pressing snatch balance, heaving snatch balance, snatch balance  snatch pull...
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Friday

A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch pushpress, overhead squat pressing snatch balance, heaving snatch balance, snatch balance    ...
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Thursday

For time: Run 400m. 20 jumping pullups 30 ball slams (30/20) 40 box jumps (24/20) 50 situps 60 double unders Run 400m. *goal is 10-15...
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Wednesday

  Tag-team ‘Kalsu’ Every minute on the minute for 17 minutes 2-man WOD 5x Burpees (each partner) Max rep thrusters (135#/95#) for remainder of minute...
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Tuesday

1. Power clean skill + pullup position skill 2. 10-9-8-7-6-5-4-3-2-1 reps for time: (15 min cap) Power Clean (75/115) pullups *fran assistance

Monday

A. Warmup x 1 round. 1. Theraband warmup x 10 reps + 10 pass throughs 2. Scap pushups x 10 reps 3. floor facing angels...
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