The End Goal
Deadlift 1-1-1-1-1-1-1 reps rest 5 minutes, then perform As many reps as possible in 10 minutes of: Double Unders 20 Arch Rocks every time you stop or miss a double
Explosive Start!
For time: 30 Back Squats, (225/155) Run 1 mile Rest as needed Cool down with Tabata Hollow hold Behold the new wall ball target! (Accuracy required.) We’re now on day
Classic Wednesday
Track Night tonight at 6:30, be there! 2 Rounds for Quality: “Classic CrossFit Warmup” Sampson Stretch 15 seconds each leg 15 Overhead Squats 15 GHD Situps 15 Hip Extensions 15
Use it!
Front squat 2-2-2-2-2-2-2-2-2-2 reps The protocol for today will be to warm up to a heavy set of 2’s and then perform each set on the minute for 10 minutes.
The Beginning of the Beginning
10 minutes to practice your freestanding Handstand, use a partner if necessary Rest as needed, then perform “Diane” 21-15-9 reps for time of: 225 pound Deadlift Handstand push-ups Rest as
You need this.
Rowing Class at 9:30 and 10:30! Shana. Starting today, Alexi will be hosting a rowing class every Sunday. While relatively new to crossfit, she has been involved with rowing since
Go!
There is no CrossFit 101 today, it will be tomorrow at 11:30. Sorry for any inconvenience! “Cindy” Complete as many rounds as possible in 20 minutes of: 5 Pull ups
Go All In
Perform 3 rounds for Quality of: 5 Perfect Burpees 5 Cartwheels 5 One footed lateral hops over 2.5lb plate with each foot, over and back is one rep Rest as
Let’s roll
Warm up with the Burgener Warm up. For time: Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run 800 meters 15 Squat snatch
The Build up
“G inspired” Perform 3 rounds for time of: 10 Strict Pullups 10 Shoulder Press (95/65) 10 Strict Toes to Bar Rest 3 minutes, then, using the time from the above
