Warm up- Group- each movement walk down and back the length of the floor
2 Rounds
Sampson stretch
Lateral squats
Big arm circles
Butt kicks
***9am we are going to do the workout outside depending on the size of the youth program. the area is shaded but bring your sunglasses and sunscreen if you want. We didn’t realize that when we added a 9am Crossfit it would be so popular, but don’t worry, we are keeping it on the schedule after the kids program is over in a few weeks. Sharing is caring.

Strength/skill – use lighter weights, this is just a warm up for the wod
12 Minutes
Even minutes – 3 Power cleans, plus 1 front squat
Odd Minutes- 40 second hollow hold

Wod
400m Run
45 Squat Cleans 75/55
400m Run
30 Burpees
400m Run
15 Box Jumps (Be careful, dead legs)

Happy Birthday Bill. 62 years young today. In honor of BIll we will be doing the workout called “The Bill” which started last year.
We increase the reps by one every year! This is a rough workout already, wait until he turns 90!

“The Bill”
62 Doubles or 186 singles
62 Sit ups
62 Wall Balls
62 Calorie Row
62 Slam Balls Over the shoulder
62 DB snathes 70/50
62 Airsquats
620 Meter run (a little past where the sidewalk and Byrd street intersect)

Endurance
Option 1-5×800 with 3 minute rest between. really push the pace on these
Option 2
Partner endurance-
3000 meter row split how you want
150 cal bike split how want
100 cal ski erg split how you want.

Do this in any order

9am Mobility

10am
Partners: WOD 1
50 Power Snatch 95/65
100 Burpee Box Jump Over
REST 3 MINS
30-20-10
Thursters 95/65
Sit Ups
REST 3 MINS
4 400m Relay Runs (I go, You go)

Warm up
10 Minute partner EMOM
Partner one does 10 med ball cleans
Partner 2 is rowing for one minute

Strength
Front Squat 3-65% 2- 70% 1- 75% 3-70% 2-75% 1- 80% 3-75% 2- 80% 1- 85%

Wod For Time

40 Cal Row
30 T2B
20 WB (RX 20/14)
10 Cleans (RX 155/115 INT 135/95 BEG 95/75)
5 Ring Muscle Ups (5 BMU 7 C2B/Pull Ups/Ring Rows)
10 Cleans
20 WB
30 T2B
40 Cal Row

Warm Up
4 Rounds
7 push ups
10 sit ups
Run 200

Strength
Bench 5-5-5-3–2-2 (65%-70%-75%)

Wod
3 rounds
Run 400
12 slam balls
12 slam balls over the shoulder
12 Push Ups
12 Kb Swings 70/50
24 Doubles (48 singles)