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CrossFit – Tue, Sep 2 Split Jerk (4 x 2 90% then 1 x 1 95%) 4 x 2 90% then 1 x 1 95%

CrossFit – Mon, Sep 1 Back Squat (4 x 2 90% then 1 x 1 95%) 4 x 2 90% then 1 x 1 95% schedule reminder (Checkmark) Monday only 2 classes 8:30 & 9:30 Coach Nate.

CrossFit – Sat, Aug 30 Metcon (Time) Partner WOD 5 Rounds For Time: 20 T2B 400m Run 40 DB Snatches (50/35) 40 Push-ups each at the same time but not synchro Split reps and one person working at a time except on the Push-ups and run together.

CrossFit – Fri, Aug 29 Metcon (Time) ADV RX 10 Rounds For Time: 3 Power Cleans 165/115 6 HSPU 200m Run RX 10 Rounds For Time: 3 Power Cleans 135/95 6 KBS (24/16kg) 200m Run

CrossFit – Thu, Aug 28 Front Squat (4 x 3 85% then 1 x 2 90%) 4 x 3 85% then 1 x 2 90% Metcon (Time) ADV RX 3 Rounds For Time: 20 Goblet Squats (24/16kg KB) 15 Burpees to a target 5/3 RMU RX 3 Rounds For Time: 20 Goblet Squats (24/16kg KB)

CrossFit – Wed, Aug 27 Metcon (AMRAP – Reps) 3 Rounds For Reps: Minute 1: Max DU Minute 2: Rest Minute 3: Max Calorie Echo Bike Minute 4: Rest Minute 5: Max DB Alt. Floor Press with one are locked out at all times Minute 6: Rest ADV RX: in place of DU max distance

CrossFit – Tue, Aug 26 Split Jerk (4 x 3 85% then 1 x 2 90%) 4 x 3 85% then 1 x 2 90%

CrossFit – Mon, Aug 25 Back Squat (4 x 3 85% then 1 x 2 90%) 4 x 3 85% then 1 x 2 90%

CrossFit – Sun, Aug 24 H Y R O X (Time) 2 Rounds 30 Lunges 20/14lb Wallball 800m Row 30 Wallballs 800m Ski Erg 30 Burpee Box Jumps or step ups or Broad Jumps

CrossFit – Sat, Aug 23 Metcon (Time) Partner WOD 4 Rounds For Time: 1,000m Row 10 Hang Cleans 60/50 Cal Bike 10 S2OH Barbell ADV RX 155/105 RX 135/95