Lift: Build to Heavy Double – Push Jerk
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WOD: Tabata (with one minute between each station)
Cal Row
KB Swings
Jumping Lunges
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Notes: Full 8 sets at each station, rest/rotate for a minute, start the next station.  Score each separately.
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Mobility: banded lunge/hip opener
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Nate

Lift: Squat Clean – Build to Heavy Single
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WOD:
1 Squat Clean (115/80)
2 Over the bar hops
2 Squat Cleans
4 Over the bar hops
….
Get as far as possible in 8 minutes.
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Mobility: LAX ball ham/glute smash; sit on a box smashing ball into glute ham
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Josh

Lift/Skill:
Evens: 30 Second Nose to Wall Handstand
Odds: 8 STIFF LEGGED Good Mornings, Plate on chest
*Treat the good mornings like a stretch, not a lift
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WOD:
6 rope climbs
30 T2B
40 Groiners
50 GHD sit-ups
*for time, partition as needed*
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Mobility: smash and trap calves
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Lucas

Lift: 2 Front Squats immediately into 4 Back Squats, 4 working sets
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WOD:
15 Double Unders
10 Wall Balls
*12 Minute AMRAP*
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Mobility: couch stretch
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Olivia, Chey, and Allyn
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Two reoccurring themes I hear most; “man… I gotta get back in there” (meaning the gym) and “Crossfit! I can’t do that stuff, I think I’ve seen that on ESPN…lifting all that weight and climbing ropes, that’s just crazy.”
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Regarding the first; I gotta get back in the gym.  Don’t ever leave.  I know, it’s not that easy.  Work, school, kids, life happens and sometimes there’s just not enough hours in the day.  One thing you can do though is stop planning your big return to exercise and start TODAY.  No time like the present.  You don’t even have to go to a gym.  If you’ve trained at our place, you know you can get yourself a darn good workout with one pair of dumbells in a metro park or your basement.
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#2  Crossfit, I can’t do that…yadayadayada.  Oh, but yes you can.  Broken down into simplest terms what we do is just human movement.  If you can move, you can exercise.  What people see on TV is The CrossFit Games, not CrossFit.  You will not be asked to overhead squat 400lbs and climb a 20 foot rope upon entering our gym.  You will be asked to be open to coaching and instruction on how to squat, run, jump and lift.  You will be shown a very efficient way to exercise, what you do with it from there is up to you.
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So… I’ll see you at the gym

 

Lift: 15 Minutes of DB Snatch Practice
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WOD
40 Burpees
40 DB Snatches 55/35
20 Calorie Row
40 DB Snatches
40 Burpees
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Mobility: LAX ball shoulder smash
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Sylvina and VTA

 

 

Lift: Overhead Squat – warm-up

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WOD: Jenny
20 OHS 45
20 Back Squats 45
400-meter run
*AMRAP 20 min*

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Mobility: splits machine- hang a high band put it around chest under arms and do splits
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Bill

 

 

Skill: Handstand/ handstand walk practice – 15 min.
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WOD:
25 box jumps 24/20
12 HSPU
rest 1 minute
*3 rounds*
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Mobility: banded OH distraction
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Joey & Josh

Lift: Deadlift work to a heavy single
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WOD:
deadlift 315/225
bar muscle-up
*12-9-6*
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Note: workout weight no more than 75% of heavy single, sub C2B for bar MU
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Mobility: feet in wall lax to back
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Taylor makes it look so easy

Lift: 2 Push press + 1 jerk

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WOD:
bear crawl one lap
20 sit-ups
20 kettlebell swings
*6 rounds*

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Note: 1 lap = down and back long ways of the gym 
Mobility: trace scap with lax
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Chris