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CrossFit – Sat, Jul 6 Partner WOD (Time) 4 Rounds of: 20 Pull-ups 20 Front Squats 135/95 200m Run Directly into…… 4 Rounds of: 20 T2B 20 Power Cleans 135/95 200m Run ADV RX C2B

CrossFit – Fri, Jul 5 Today 4pm class is open gym Back Squat (10 x 2 across) EMOM x 10 2 Back Squats around 65% of 1 RM Same Weight across Metcon (Time) 5 Rounds For Time: 10 Wallballs 20/14lbs 30 Sit-ups 10 Wallballs 12/10 Calorie Row Skill work (AMRAP – Reps) Post-workoutAccumulate:30-50 GHD hip

CrossFit – Thu, Jul 4 One Class at 8:30 Metcon (Time) Partner Glen 30 Clean and Jerks 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Split Reps and Run Together

CrossFit – Wed, Jul 3 Deadlift (Build to heavy set of 2) Metcon (AMRAP – Reps) – RX –Cash In: 50 Goblet Squats (32/24kg) + 50 Step-ups (no weight)Directly Into 20 minutes to establish max calories on a machine of your choice. Score is total Calories. Use the clock on your machine. No Rest after

CrossFit – Tue, Jul 2 General warm-up 3 sets:20 jumping jacks20 mountain climbers20 alternating plank shoulder taps10 hollow rocks5 hand-release push-ups Skill work Pre-workoutHandstand and handstand walk practice Bench Press (- RX – On an 18:00 clock: 12:00 to establish a heavy 5-rep bench press Rest 3:00 3:00 max-distance handstand walk ) 240702 (Distance) –

CrossFit – Mon, Jul 1 General Warm-up 2 sets::30 ring rows:30 push-ups from the knees:30 PVC pass-throughs:30 air squats Power Snatch (Pre-workout Every 2:00 for 4 sets: 3 touch-and-go power snatches – Build to a heavy set of 3.) Power Amanda (Time) – RX –9-7-5 reps for time of:Ring muscle-upsPower snatches (95/135 lb) – INTERMEDIATE

CrossFit – Sun, Jun 30 General Warm-up CrossFit warm-up | 10:00 Goals✔ Equipment: PVC, rings.✔ Take time to demo each of the movements and scale athletes as needed before beginning.✔ Have athletes perform 30 seconds of each movement of the CrossFit warm-up, moving at their own pace.✔ Use this time to improve every athlete’s movement

CrossFit – Sat, Jun 29 General Warm-up 3 sets::30 bike, row, or ski5 push-ups to down dog5 Kang squats10 deadlifts (empty barbell) 240629 (AMRAP – Rounds and Reps) – RX –AMRAP 12:15 deadlifts (95/135 lb)10 push presses5 strict handstand push-ups – INTERMEDIATE –AMRAP 12:15 deadlifts (75/115 lb)10 push presses3 strict handstand push-ups – BEGINNER –AMRAP

CrossFit – Fri, Jun 28 General Warm-up 1 round:10 jumping jacks10 alternating step-ups10 scap pull-ups10 Soldier walks10 push-ups10 box jumps, step down from the box10 kip swings Back Squat (6×2 climbing) 6×2 add weight to a heavy set of 2 Partner WOD (Time) -ADV RX –For time with a partner:Cash-In 2,000m Row then…15 rounds of:

CrossFit – Thu, Jun 27 Warm-up 1 set:200-m jog 200-m row Soldier Walks Child’s pose Cobra Pigeon PVC Pass throughs 10 PVC OHS 10 PVC GM 5 Burpees 10 Lunges Shoulder Press (Weight) Strict Press [Drop Sets] 3 Rounds: Max reps Strict Press @ 75% Max reps Strict Press @ 65% Max reps Strict Press