8am Endurance
With a partner and a running clock
8x400M run- Partner 1 Runs first, then Partner 2 goes when they get back.. Keep alternating. you will run 4 each
THEN
8x500M row.. same way.. you will each row 4, alternate
THEN
10×10 Calorie Bike… you will each bike 10 cals 5 times.. alternate.
Time is total time it takes you to complete all of the above work

9am Endurance

10am 30 minute Partner Amrap… will you make it though one round.. 2 rounds… nobody knows!
100 Slam balls
100 Kettlebells
100 Situps
100 Ring Rows
100 Burpees!!!

If you are doing the open come and and stretch and row… OR just keep training like regular and treat the open tomorrow like another workout… either way is fine.

Warm Up-
800 Meter run with a buddy  and a heavy wall ball (morning classes run 4 200’s so we dont get mud in the gym for our afternoon friends)
20 Empty bar Front squat
20 Empty Bar presses
10 empty bar thrusters
-you can leave your bar our when you are done

Strength
4 sets of 10 Light Back squats (go heavier if your not worried about the open wod)

Wod
1 mile run
10 Thrusters 95/65
800 Meter run
20 Thrusters 95/65
400 Meter Run
30 Thrusters

Immediately into 20 pistols  (40 air squats)
20 ring dips (bench dips)

Warm up-
5 Minute bike
40 PVC pass throughs
40 OHS with PVC
Grab a bar and get ready…
Warm Up EMOM, Just like yesterday only snatches
0-2  7 Power Position Power Snatch
2-4  7 Hang from the knee power snatch
2-6  5 snatches from the floor (Squat)

Strength 10 minutes
2 Full snatches
or 4 Power snatches (try to ad an overhead squat)

Wod-
16 Minutes
50 Cal bike buy in
Then Amrap of
10 Power snatches 155/105
25 Foot Handstand walk (sub 7 HSPU or 30 Second hole OR 10 heavy DB Press)
10 single arm DB squat (5 each arm)   *** if you can’t do those do goblet squats with a heavy KB

****** DONT THROW YOUR DUMBBELLS. They bounce too much and thats dangerous in busy classes with people snatching and walking on their hands.

Warm Up
500M row
30 Band Pull Aparts
30 Air squats holding a plate
Grab and empty bar
6 Minute Warm Up EMOM
0-2  7 Power position Power Clean
2-4  7 Hang from the knee Power clean
4-6  5 from the floor squat clean

Strength
10 Minute EMOM
2 Power clean, 1 squat clean.. all from the floor

Wod-1000 M row buy in
Then 4 Rounds
6 Power cleans 225/155 ***this is meant to be heavy… but not meant to be an hour long wod. If you are newer we will adjust weights and reps
8 Burpees over your bar
100M run
Then Cash Out- 600m Run

SUBMIT YOUR OPEN SCORE IF YOU ARE SIGNED UP. If  you need to still do “The Open” workout we will run heats from 9-10am. NO OPEN attempts during CrossFit class Hours. If you can’t make it between 9-10 arrange PT time with a coach.

Warm up-
Row 500
30 Air Squats while holding a 10 pound plate in front of you
30 DB overhead squats
20 Push ups
Grab a bar
4 Minute Emom
5 empty bar Front squats with a 2 second pause at the bottom

Strength-
Front Squat
5,5,5,5,5
Work towards a 5 rep max..push yourself.

Wod-
Buy In-
75 Double Unders- 150 singles
THen 4 rounds
20 Wall Balls
20 Hand Release push ups
20 Kettle Bell swings
Buy Out- 75 Double unders