Warm-up:
2 Minute Jump rope

3 rounds

10 OHS
10 GHD Situps
10 Pushups
10 Supermans
5-7 Dead Hang Pullups
10 Ring Dips

Workout of the Day:

“Fight Gone Bad”

3 rounds of:

Wall Balls
Sumo Deadlift High Pulls
Box Jumps
Push Press
Row (for Calories)

1 minute each station on call rotate to next station for 5 minutes.  Rest 1minute between rounds

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Warm-up:

500m Row

3 Rounds
10 SDHP
10 Thrusters
10 Situps
10 Pushups

Power:
Dumbbell Split Jerk (1 arm) 3-3-3

Always time for smiles…even in CrossFit!

Workout of the Day:

5 Rounds for time of:

5 Ring Dips
10 Pull Ups
15 Wall Balls (20#)

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Warm up:

750 m row
3 rounds:
10 pass throughs
10 ring rows
10 push ups
10 hollow rocks

Work out of the Day:
“Lynne”
5 rounds:
Body weight bench press/max reps
pull ups/max reps

Rest as needed.  Record total reps.

Warm up:
10 minutes: Athlete’s choice - get movin’!

Skill:
Burgner warm up
Snatch transfer skills

Work out of the Day:

Snatch:
1-1-1-1-1

Coach Nicole at the bottom of a snatch

Warm up:
4 rounds:
10 burpee long jumps
10 ring dips
10 wall balls
10 hollow rocks

Sport:
Max handstand push ups

Work out of the Day:

Back Squats
3-3-3-3-3

What do YOUR hands look like after “Cindy”?
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Warm-up:

400m Run

3 Rounds
CrossFit 9 (5 Reps per)

Workout of the Day:

4 Rounds

1000m Row

Rest as needed between efforts

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Warm-up:
300 Jumps w/Rope
Burgener Warm-up (2x)

2 Rounds
15 Pass Throughs
15 KB Swings
15 Push Press (PVC)
10 Ring Pushups
10 Barbell Side Press (5 each arm)

“Greater Love has no man than this, than to lay down one’s life for his friend”- John 15:13

Workout of the Day:

Muscle Snatch 3-3-3
Shoulder Press 1-1-1-1-1-1-1

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