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CrossFit – Thu, Aug 24 Partner WOD (Time) Cash In: 100/80 Calorie Echo Bike 40-30-20 Power Clean 135/95 Push-ups Stretch Cobra Frog Pike Couch Hip child’s pose/cobra

CrossFit – Wed, Aug 23 Push Jerk (5×5 build to a heavy set of 5) Metcon (AMRAP – Rounds and Reps) AMRAP 15: 7 T2B 5 DB Thrusters 50/35 30 DU Extra Work 5,000m Any machine or mix and match. ski erg/rower/and echo bike track meters

CrossFit – Tue, Aug 22

CrossFit – Mon, Aug 21 Front Squat (Build to a Heavy set of 3) Metcon (Time) 10 Rounds For Time: 10-9-8-7-6-5-4-3-2-1 Front Squats 115 / 851 Rope Climb Time Cap: 15 Minutes RX = 1 Rope climb is 5 C2B 

CrossFit – Sat, Aug 19 Metcon (Time) Partner WOD 5 Rounds For Time 400m Run60 Sit-ups30 Deadlifts 250 / 165 lb

CrossFit – Fri, Aug 18 Push Press (8-6-4) Push Press + Box Jumps 8- 55% + 8 box jumps6- 65% + 6 box jumps4- 70% + 4 box jumps8- 65% + 8 box jumps6- 75% + 6 box jumps4- 80% + 4 box jumps 1-2 minutes rest

CrossFit – Thu, Aug 17 Metcon (Time) 7 Rounds: 500/400 Meter Row 12 T2B Stretch

CrossFit – Wed, Aug 16 Front Squat (5×5 then max reps) Record max setSet 1: 5 Front Squats @ 65% Set 2: 5 Front Squats @ 73% Set 3: 5 Front Squats @ 78% Set 4: 5 Front Squats @ 78% Set 5: 5 Front Squats @ 78% Set 6: Max Front Squats @ 78%

CrossFit – Tue, Aug 15 Metcon (AMRAP – Reps) Strict Pull-upsOn the Minute x 15Minutes 1-5: 3 Strict Pull-ups Minutes 6-10: 2 Strict Pull-ups Minutes 11-15: 1 Strict Pull-up ADV RX Weighted pull-ups Metcon (Time) 10 Rounds For Time (30 Minute Cap): 3 Clean and Jerks 155/105200 Meter Run1 Round of “Cindy” 5 Pull-Ups10 Push-Ups15

CrossFit – Mon, Aug 14 Back Squat (Weight) Set 1: 8 Back Squats @ 65% Set 2: 8 Back Squats @ 65% Set 3: 8 Back Squats @ 65% Set 4: 8 Back Squats @ 65% Set 5: Max Back Squats @ 65% Metcon (Time) 2 Rounds For Time: 21 Overhead Squats 115 / 85