Monday, August 8

Back Squat

10 - 8 - 6 (2 - 1 - 1 - 1)

*Warm up to a heavy set. Establish 1 rep max

WOD

“Return”

2 rounds

EMOM for 6 mins

5 Pull-ups

3 Hang Power Cleans

Into EMOM 6 mins

5 Burpees

3 Hang Power Snatch

*Rest 2 minutes

Repeat both sequences.

*HPC @ 1135/95 lbs, HPS @ 115/80 lbs

Tuesday, August 9

Power Clean

*65% of 1 rep max. Warm up to 65%, and complete working set at consistent weight.

10 - 8 - 6 (5 - 5 - 5 - 5)

WOD

“Since you’ve been gone”

4 Rounds for time

50 Double Unders

15 Kettlebell Swings

20 Kettlebell Step-ups

* KB @ 53/35 lbs, Box @ 24”/20”

Wednesday, August 10

WOD

“Thunderstruck”

3 Rounds for time

10 Power Cleans

15 Box Jumps

10 Toes to Bar

*Clean @ 135/95 lbs, Box @ 24/20'“

Thursday, February 24

WOD

”Shoot to Thrill”

25 Minute AMRAP

20 Alternating Front Rack Lunges

20 KB Swings

20 Situps

*Lunge @ 115/80 lbs, KB @ 53/35 lbs

Friday, February 25

Back Squat @ 65% of 1 rep max

10 - 8 - 6 (6 - 6 - 6 - 6)

*If you do not know your 1 rep max, work up to a heavy set you can complete 6 reps with.

WOD

“Hells Bells”

4 Rounds for time

20 Alternating KB Snatch

20 KB Goblet Squats

10 Box Jump Overs

*KB @ 53/35 lbs, Box @ 24/20”

Saturday, February 26

“Filthy 50” - A CrossFit WOD

50 Box Jumps

50 Jumping Pullups

50 KB Swings

50 Walking Lunges

50 Knees to Elbow

50 Push Press

50 Back Extensions

50 Wallballs

50 Burpees

50 Double Unders

*Box 24/20”, KB @ 53/35 lbs, Press @ 45/35 lbs, WB @ 20/14 lbs