Friday 9/23Warm UpRun 400mThen 2 Steady Rounds;12 Lunge + Twist Steps (twist towardsforward leg)15 Unbroken Wallballs:30 Dead Hang:15 Barbell ReviewWorking your way down the lift with positional work.5 Clean High Pull5 Power Position Clean5 Hang Clean5 Squat CleanReview 5 second pull for the strength:20 StrengthEMOM 12 Minutes (12 sets)1 Tempo Pull Squat CleanDrop and reset...Read More

Thursday 9/22Warm UpAMRAP 7 Minutes150m Ski/Row15 Box Step Overs12 Burpees10 Hollow Rocks:10 ReviewHSPU REVIEWCreate a tripod with head and hands at the “bottom” of the HSPU. Head loading closer to the wall.In kip, think “upside down squat” with soles of feet facing each other.Once athlete hits the top of the handstand core should be tight.Arms...Read More

Wednesday 9/21Warm UpRun 200 M2 Steady Rounds20 S-Arm Russian KB Swing10 Dead Bugs:30 Dead Hang from Pull Up Bar:10 StrengthBuild to a smooth Deadlift single @ 80%then,Why is this next part light?? Because we will try for a one rep max next week!!!EMOM 10 Minutes2 Deadlifts @ 60% 1RMAll reps are performed as “singles”. Deadliftto...Read More

Tuesday 9/20Warm Up20 A-Frame Toe TouchesThen300m Row10 Power Position Snatch250m Row10 Hang Power Snatch200m Row10 Snatch (power or squat)100m Row10 OHS:25 WODAMRAP 24 Minutes500/450m Row5 Snatches @ 70%500/450m Row4 Snatches @ 70%500/450m Row3 Snatches @ 70%Snatches may be power or squatTarget Score: As close to 2 rounds as possible:55 Cool DownDouble Fat NeedleLizardRead More

Monday 9/19A lot happening today but don’t worry! We will start with a barbell in our hands to get moving and to go over positional work, then into a little general warm up. Warm UpBarbell ReviewClean Pull from Power PositionClean for Power PositionHang CleanCleanPush JerkSplit JerkTHEN2 Rounds200m Run10 Pause Air Squats5 Hang Clean and Jerks:15...Read More

Sunday Funday With a parnter split how want 10 minutes 15 Wallballs, 20/1415 Power Cleans, 95/65Rest 5 Amrap 10 minutes of: split how want60 Double-unders10 Push Jerks, 185/135Rest 5For time- split how you want1000m on ski or rower100 toes to bar1000m on ski or rowerRead More

8 am endurance, 9am crossfit and 9am adult weightlifting10:30 Friday Night Throwdown Practice Endurance-Teams of 3Doesnt matter what machine you start on. -10 Minutes on Machine 1-switch on the machine as often as you want*the two people that are not on the machine are accumulating reps of sandbag cleans-10 minutes on machine 2- same thing...Read More

Friday 9/16Warm Up2 Min SkiTHEN COACH LEAD REVIEW10 Empty Bar Strict Press (Squeezing quads, guts and butts, barbell stays close to body)10 Kip Swings (feet together, push down on the bar in hollow. Keep weight “even” shoulders behind thebar = feet in front and vice versa)5 Knees to Bar5 Hips to Bar (Hip drive up,...Read More

Warm UpAMRAP 6 Minutes30 Singles/Double Unders8 Light Weight BD Thrusters (STAND WITH SPEED)THEN Grab a Barbell for a COACH LEAD Review5 Clean Pull (power position)5 Clean High Pull (power position, elbows high and outside like a scarecrow)3 Clean (power position, create a bend in the knee by pushing them out, vertical torso, shoulders overthe bar...Read More

Wednesday 9/14Warm Up250M Row10 Shoulder Swimmers10 Scap Pull-UpsTHEN Coach Lead Review6-8 Bench Dips (Allowing the shoulder to drop lower than the elbows):30 Support Hold on Rings6-8 Ring Dips (banded, toe/leg drive assisted, jumping):15 Skill4 Rounds1:00 Max sets of 3-5 Ring DipsRest 2:00For Athletes unable to ring dip:Paralette DipsBench DipsPush Ups:35 Snatch Review5 Snatch grab high...Read More