Warm Up2 Rounds200 m run8 (light) DB Man makers10 box jump overs :10 Review Ring Dips10 Push-ups (may use bands above elbows if needed)2x :10 Ring Support Holds (in a hollow, pushing down on rings, rings close to body, tight core)3-5 Ring Dip Negatives (From the support position, 3 sec down where rings meet chest,...Read More

Monday 8/15Warm Up6 Inch Worms with a Push Up20 Thick Banded Good Mornings-Then 2 Rounds200 m run SPRINT10 Plank Toe Taps:15 ReviewDeadlift*Set UpCreate tension, put your shoulders in your back pocketShoulder over wristShoulder higher than hipsHips higher than knees :20 StrengthBuild to a Heavy Deadlift Single between80-90%then3×5 @ 75-80% 1RMRest 3-4 minutes between setsWITHIN 1...Read More

Warm UpCoaches choice*wod 1 and 2 are teams of 2, wod 3 is teams of 4Wod 1- 8 minutesSplit how want10 Pulls ups16 Wall Balls Take 5 minutes to warm up to your DT weightWod 2- 12 Minutes of DT split how wantHow many rounds can you get a round of DT is12 Deadlifts9 Hang...Read More

TB games Practice at 11amEndurance at 8am, CrossFit at 9amAdult Weightlifting at 9am8am endurance – teams of 212 Minutes max cals on each machine. Doesn’t matter what machine you start on At 36 Minutes both partners will take off for an 800m- ish run. At the turn around there will be a truck parked with...Read More

Warm up:Straight through5 Inch Worms25 Single Unders / Doubles10 A-Frame Toe Touches25 Single Unders / Doubles15 Banded Good Mornings25 Double Unders / DoublesReview Rope ClimbsThen in teams of 310 Minute amrap max rope climbs Based on skill level, teams decide whetherathletes perform 3, 2, or 1 rep at a time.Scale: Rope PullsDeadlift reviewthen warm up...Read More

Warm up:2 Rounds15 air squats with band:10 bike sprint5 bear hug jumping squats:10 bike sprint10 wall balls:10 bike sprintBack Squat review3×3 empty bar back squatsHold 2 seconds at the bottom, string drive up*TipsCreate a shelf! Produce tension on the barbell, shoulder blades pulled together, pull down on barCore engaged PRIOR to removing bar for rigKnees...Read More

Have athletes foam roll lats and backWith feet on rower seat-10 Knee tucks-10 Pike upsRow 150M-Then12-9-6KBS light weightHollow Rocks:30 L-Hang from barReview wall walks Wall WalksHead tucked by ears in “pike” and throughout skillBody stays stacked throughout skill.Efficiency >> Try to take big “steps” with handsSame # of steps each repLast hand to the wall,...Read More

arm Up:2:00 Band Pull Aparts(White Board)2 rounds10 Burpees2 Wall Walks100 M Run:10 Review:Grab an ab mat if neededIdeally, wrist and shoulders stackedHead behind hands(loaded back and closer to the wall) creating a tripodStrict HSPUMove with intention, Keep your body stacked and compact, Tight core, Chin tuckedKipping HSPUFrom a handstand – squeeze but and bellyTripod positionBottom...Read More

Warm Up:PVC Pipe Passthroughs(White Board)AMRAP 7 Minutes150m Ski10 Plate Ground to Overhead 45/25lbs5 Good For Yous (2 Lunges + 1 Air Squat)Strength We will go over the wall ball and the DB snatchFix technique now as this is a taxing wod PROVE IT ROUND! This is for your benefit. You’ll get a better workout finishing...Read More

Sunday Funday warm up3 rounds5 pull ups 10 Push ups15 squats5 burpees Teams of 2 Wod 1- 8 minute amrap16 partner wall balls (throw the ball off the target to each other10 Synchro Burpees 20 Synchro walking lunges 5minute break in which time you will be starting to warm up for the following complexWod 2-...Read More