Spirit week STARTS MONDAY!!!!

Friday WOD

Warm Up-
Row 500, Run 800, Bike 5 minutes. Grab a bar, do at least 20 light light light deadlifts before you jump into your sets.. you only get 1 spine… be kind to your spine.

Strength-
Deadlift City-
3,3,3,3,3

Wod 15 minutes
10 deadlifts 225/155
Run 200
5 Ring Muscle ups

if you have a few muscle ups but not 5 adjust the reps, trying to avoid complete stoppage during the wod, switch it to less ring MU, like 3… If you dont have 3 fast ring muscle ups switch to 5 bar muscle ups.. if you dont have 5 fast bar muscle ups switch to 3, if you don’t have 3 fast bar muscle ups.. switch to 1 and then do 5 chest to bars to complete the round.. the idea is to keep moving.. its not about “RX” its about adjusting to keep intensity up… its all about intensity during the wods…

Spirit week is coming up fast… get it together.. who’s your partner for Tuesday, who are you bringing to open house Wednesday? How many tickets will earn for fabulous prizes for wearing glamorous outfits.
Thursday Wod is listed below spirit week details.

Warm Up-
Row 800 or run 800
Grab a bar and do
3 rounds
10 hang power snatch
10 Over head squats if you can- If you cant overhead squat, just practice getting 1/4 overhead squats or 1/2 overhead squats

Strength
10 Minute Emom (Every minute on the minute)
1 Full Snatch
2 power snatches
If you cant do a full snatch or overhead squat here is the progression. option 1, do 4 power snatches working on technique — options 2=two power snatches plus two overhead squats.

WOD
3 rounds for time
20 power snatches 95/65
20 pistols (10 each leg)

Wednesdays Schedule is different than the other days
Structured CrossFit Classes at 5am,6am,10am and 4pm,5pm. Barbell club for beginners from 6pm to 6:30Pm. Mobility class from 6:00 to 6:30. More advanced barbell work from 6:30 to 8. You are more than welcome to come in between 6pm and 8pm (doors close at 8) and do the CrossFit Workout of the day, there just wont be set start times or specific coaches for that class.

Wednesday
Warm Up-
5 minutes of bike row or run then grab a bar
4 rounds of
7 empty bar front squats
7 empty bar hang cleans
7 empty bar push jerks

Strength
10 Minute Emom
2 Heavy Squat clean and jerks. Build up as you go
*beginners do 4 Power clean and jerks at lighter weight

Wod
5 Rounds
9 Dumbbell Thrusters
20 doubles
2/1 rope climbs
Run 200M

Dont forget spirit week

Spirit week is only 6 days away. Check it out. Wod is listed below spirit week.

Tuesday Wod
Strength-
Back Squats- Sets of 5
5,5,5,5,5 Work heavy, your coaches will help you. If you are newer work technique and higher reps

Wod- For Time

60 Cal. Row
50 Box Jumps (24/20)
40 DB Snatch (50/35)
30 DB Lunges
20 Burpees
10 Man makers   ^^^^ see video below for man maker demo.

SEE VIDEO BELOW- turn your phone long way if you cant see the video.

https://www.youtube.com/watch?v=iMNnvhg1JcM

Don’t forget spirit week NOT THIS WEEK BUT NEXT WEEK!

Details Below

METCON MONDAY! – Pay attention to Wod start times and have your equipment ready for the workouts.
Wod 1-
7 Minutes- AMRAP
20 Sit ups
20 squats

Wod 2-
10 Minutes
7 pull ups
10 KB swings
30 Doubles

Wod 3
10 Minutes-
15 wall balls
10 Burpees