Warm Up1:00 Wall Angels (butt, lower back and head on wall. Heels can be off the wall)THENAMRAP 5:00 (Steady Pace)10 Jumping Lunges5 Bar Facing Burpees10 Med Ball Squat Cleans5 Bar facing burpees:10 ReviewPacing Burpees“Sprawl” entire body goes to the floor at the same time. Avoiding hips falling first.FOOTWORK –If stepping in, step in close to...Read More

Warm Up1:00 T-spine mash (Thoracic – upper back and lats)1:00 PVC OHS HoldThen,Alternating EMOM 6:00 (2 rounds of each10 Pause OHS, empty bar or PVC12 Lateral Bar Burpees50 Double Unders/SinglesReviewDouble UnderIntroduce Penguin claps by starting with power jumps (big jumps) and then hands pat the sides of yourhips twice while in the air.With a rope,...Read More

30 Steps with Glute Band above kneesTHEN3 Rounds (6 Minutes):90 Steady Row:10 Hard Row:20 Slow RowReviewLet’s address positional awareness with the following:-Set Up-Mid Shin-Long hang (knees)-Power PositionTHEN do 10 Empty Bar Tempo Pull Squat Cleans (5 second pull):15 StrengthEvery 2 minutes for 14 minutes (7 sets)3 Tempo Pull Squat CleanDrop and reset between reps *Start...Read More

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