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CrossFit – Sat, Apr 19 Metcon (AMRAP – Rounds and Reps) Partner or solo AMRAP 30: 40 T2B80 Wallballs, 20 / 14 lb to 10/9 ft120 Push-ups Every 2 Minutes [Starting at 0:00]:200 Meter Run Score: Rounds + Reps

CrossFit – Fri, Apr 18 Metcon (5 Rounds for reps) 10-8-6-4-2 add weight each set TNG Try to start your set of 10 around 70% Score is total weight Metcon (Time) 50 Calorie Bike 200m Farmers Carry 50/35 20 Burpees to a target 1000m Run 100m Farmers Carry 10 Burpees to a target 800m Run

CrossFit – Thu, Apr 17 Back Squat (5 x 3 same weight across) Last week we did 5 x 4. This week is 5 x 3. the goal is to be a little heavier this week. Metcon (Time) 1-2-3-4-5-6-7-8-9-10 DB Thrusters 10-9-8-7-6-5-4-3-2-1 DB Burpee Deadlifts DB 50/35 Goal is sub 15

CrossFit – Wed, Apr 16 Floor Press (4 x 5 add weight each set) 4 x 5 add weight each set Metcon (Time) Cash In 60/48 Calorie Bike 3 Rounds: 200m Run 20/16 Calorie Row 20 T2B 20 Box Jump Overs or step 24/20″

CrossFit – Tue, Apr 15 Clean Pull (4 x 3 Same weight each set) Every Minute On the Minute x 4 (3 reps) Goal is to work at a weight heavier than your 1RM Clean and Jerk (5 x 3 same weight every set) Every OTHER Minute On The Minute x 5 (3 reps) same

CrossFit – Mon, Apr 14 Snatch Pull (4 x 3 EMOM 100-110% same weight ) Every Minute On the Minute x 4 (3 reps) Goal is to work at a weight heavier than your 1RM same weight every set Snatch (5 x 3 EOMOM same weight across 75-85%) Every Other Minute On The Minute x

CrossFit – Sun, Apr 13 H Y R O X (Time) 1,000m Run 25 Wallballs 20/14 800m Run 100m Farmers carry 50/35 lb 800m Row 50 Walking Lunges 45/25lb Object 1,000m Ski Erg 25 KBS 25/16 kg 25 burpee box jumps 800m Run 25 Wallballs 20/16lbs We will not be here for this but I

CrossFit – Sat, Apr 12 Metcon (Time) Partner WOD 3 Rounds For Time 40 C2B 40 Front Squats 135/95 40 Burpee Box Jumps

CrossFit – Fri, Apr 11 Romanian Deadlift (RDL) (4 x 6 same weight for each set TNG) 4 x 6 same weight for each set TNG light to moderate weight Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m Sprint In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North

CrossFit – Thu, Apr 10 Back Squat (5 x 4 same weight across 75-80%) 5 x 4 same weight across 75-80% 1RM Shakedown (Time) 600m Run, 30 Thrusters 400m Run, 20 Thrusters 200m Run, 10 Thrusters Barbell 75/55 goal is sub 15 minutes Extra Work (Checkmark) 3 Sets 10 DB lateral raises 10 DB front