Monday 10/10

WARM UP

3 Rounds

200 M Run
25’ High Knees
25’ Butt Kicks
10 Burpees

:15 WOD
For Time in Teams of 3
8000 M ROW
10 Mile Bike

*One person starts on the row, the second person on the bike and third person on the rest*

ROTATE EVERY 2 MIN. Rotation is Row > Air Bike > Rest
35 Min Time Cap

:55 COOL DOWN

Couch

Lizard

Plan your weekend to attend this Sunday Funday! Class starts at 9am

Sunday Funday Teams of 2
Wod 1 Running clock 12 minutes, split up however
3 minute max cal row, in remaining time, right into…
AMRAP of,
10 thrusters 135/95 rx, sub 95/65 or 65/45 or whatever weight works for your team
10 TTB
10 synchro lateral bar over burpees

Wod 2
12 min AMRAP, partner 1 does a round then partner 2
8 cal ski
25m sandbag carry down
8 Sandbag cleans
25m sandbag carry back

Then switch partners
Wod 3 Teams of 2 Clean ladder 45 seconds for both partners to make 1 successful Clean, power or squat 15 second transition to next Barbell Girls starting weight 65lbs Guys starting weight 125lbs Each barbell in the ladder goes up 10lbs for both girls and guys up to 205lbs for girls and 265lbs for guys

**If one partner misses the other continues down the ladder and score is total pounds lifted

8am Endurance,
9am crossfit
9am Adult Weightlifting


8am Endurance
Teams of 4- every team has a lane of equipment like usual
Every teammate starts on a machine, one starts on burpeees

at 3.2.1 go everybody works at their station for 2:00
at the end of 2:00 your team meets up at your sandbag and you do alt sand bag cleans for 2 minutes
at 4:00 you go back to a different machine
at 6:00 sandbags together
at 8 a different machine…. you get the idea
on and on for 32 minutes
*that puts each teammate at each station 2 times


9am CrossFit
Warm Up
Alternating EMOM 9 Minutes (3 each)
1- Good for Yous (2 Lunges + 1 Squat)
2- Machine
3- KB SDLHP

Wod
22 Mintues alt MOVEMENTS with a partner

AMRAP 22 Minutes
Alternating Movements (not rounds) with a partner
20 Jumping Lunges
15/12 Calorie Row/Ski
10 SDLHP 95/65

Friday 10/7
WARM UP
200 M Run
15 Jumping Lunges
10 Kipping Knee Raises
200 M Run
15 Jumping Luges
10 T2B

:15 REVIEW
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk


:25 WOD
AMRAP 20 Minutes
4 Shoulder to Overhead 155/105 lbs
6 T2B (Hanging Knee Raises, Lying Leg Raises)
6 Shuttle Runs
• 1 shuttle run is 25’ out then 25’ back
• S2O and T2B should be unbroken
Target Score 10+ Rounds
:50 Cool Down
Thread the Needle
Downward Dog
Lizard

WARM UP
Move Steadily Through/ on a clock
1:00 Squat Hold
:30 Empty Bar Snatch Grip Press
:30 Pause (1 sec) OHS w/ Empty Bar
:30 Empty Bar Snatch Grip RDLs
1:00 Squat Hold


:10 REVIEW
5 Snatch Grip High Pull (Power Position)
5 Snatch (Power Position)
5 Hang Snatch
5 Full Snatch


:15 STRENGTH
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Snatches (5 second pull)
Drop and reset between reps
Start no heavier than, preferably UNDER, 50% of your 1RM Squat Snatch

:30 WOD
5 Rounds
20 Box Jump Overs 24/20″
20 DB Snatches 50/35 lb
Target Score: 10-13 Minutes
Time Cap 20 Min
:55 COOL DOWN
Double Flat Needle
Seated Straddle