Wednesday 11/2
Warm Up
Run 800M
Then Coach Lead >>
10 Minutes
Shuttles Sprints 40 feet (:30 On :30 Off)

:15 Skill
Partner Ski Sprints
For 10 Rounds (5 Each Partner)
:45 Ski
*15 Second Transition between rounds. Reset your ski and get ready.
Coach to call out transitions


:40 WOD
AMRAP 15 Minutes (heads up, this is a grippy workout)
2 Rope Climbs (scale to 1 or 3 to 5 pulls from the ground)
6 Sandbag Over Barbell 100/75
100 M Farmer Carry 70/50
Target Score 6+ Rounds

Warm Up
400 M Run
Hip Flow >>

2 Rounds
6 Push Ups
10 Goblet Squats
10 Big rope jump rope or regular rope jump rope

Strength
E2MOM 12 Minutes
4 Front Squats @ 70%-80%

WOD
4 Rounds for time
10 Ring Rows
100 Singles
25 Air Squats
15 Burpees over Rope
Target Score 14 Minutes
Time Cap 25 Minutes
Scaling Options >>>
Singles – No more than 1:30 on skill
Burpees over Rope – No more than 2:00 on skill
Can you do 10 rings rows almost parallel with the ground. Ok… challenge yourself with inverted ring rows.

Warm up
2 Minute Ski
THEN (:30 holds on the following)
Hollow hold with feet tucked in and arms reaching forward toward feet
Hollow hold bringing knees toward chest arms still extended
Hollow hold with legs extended straight up
Hollow hold while slowly transitioning to legs and arms extended fully
Arch hold with arms straight by ears, glutes tight and feet together
Gator Rolls – From Hollow to Arch
Straight into
2 Beat Swings
2 Beat Swings + Toes to target
Gradually work up to TTB

Quick Coach lead Clean and Jerk progressions


WOD
5 rounds for time
200m run
5 Deadlifts 135/95
6 clean and jerk 135/95
7 toes to bar
Target Score – 10 minutes (that’s fast)
Time Cap -16 Minutes

AMRAP 12 Minutes
30 Wallballs
5, 10, 15, 20, 25… Power Cleans 135/95 At 6 minutes ADD WEIGHT 185/125

Teams of 2
50 Cal Ski
60 Pull Ups
50 Box Jump Overs
30 Synchronized DB Squats
50 Burpees

Wod 3
5 Minutes max reps or distance, pick one, Teams of 2
Handstand walk
HSPU
Wall Walk
Box HSPU

Endurance. Teams of 2!
Pick a rower a ski erg. your team will stay on that machine the entire workout. Challenge yourself. Pick your toughest machine.

Run 800 with a rope
1500m
Run 800 with a rope
1500m
run 800 with a rope
1500m
run 800 with a rope
*scaling would be 1000 meter machine

9am CrossFit
Warm up- Coaches Choice
For Time
20 Rounds as a team, alternating movements with a partner: 30 minute cap
6 Ring Dips
10 OH Squats 115/75lbs
14/10 Calorie Air Bike
*you are alternating MOVEMENTS not ROUNDS. so
p1-dips
p2-ohs
p1-bike
p2 dips
p1 ohs
Get it??
Good
****