Warm-up:
800m Run
Stretch Lower Body 5 minutes
Stretch Upper Body 5 minutes

Why we Crossfit!

Workout of the Day:

3 Rounds for time of:
Dumbbell Walking Lunge, 100 ft
500m Row

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“Vacillating people seldom succeed. They seldom win the solid respect of their fellows. Successful men and women are very careful in reaching decisions
and very persistent and determined in action thereafter.”- L.G. Elliott

Warm-up:
Jump Rope 3 Min.
Burgener Warm-up x2
(5 Rounds) - w/TB or Bar
5 Muscle Snatches
5 Barbell Presses
5 Push Presses
5 Push Jerks
5 Walking Lunges (10 total)
5 Cross Body toe touchers (each leg)

Please forgive us for not Paleo-“ing”

Workout of the Day:

AMRAP in 12 minutes

(135/95lb) Push Press 5 Reps
Box Jumps 7 Reps
Toes to Bar 9 Reps

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Warm-up:
3 Rounds
10 Burpees
10 Pullups
10 Inchworms
:10 Sec. L-Sit (Advance do in Rings)
10 V-ups

Challenge/Skill:
21 Consecutive DB Thrusters (Record weight and reps unbroken)

Workout of the Day:
4 Rounds

400m Run
50 Pushups

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Warm-up:
Speed Walk 400m (this is not a run/jog, but as fast a walk as possible)
3 rounds of
15 Passthroughs
15 Scorpion Stretch
15 Iron Cross Stretch
10 Deadlifts w/PVC
10 Split Jerks w/PVC
5 Windmills (each arm)

Skill/Review:
Split Jerk

Lodi gettin ready for some deads!

Workout of the Day:

Clean and Jerk 3-3-3

Rest…then…

Tabata Deadlifts (225/165)

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Warm-up:
3 rounds

10 Arch Rocks
10 Pushups
10 Pullups
10 Ring Dips

“Nets” always the picture of focus

Workout of the Day:

Row 2:00 Minutes
Rest
Row 4:00 Minutes
Rest
Row 6:00 Minutes
Rest
Row 8:00 Minutes

*Each Row effort should be as hard as you can go for that time duration*
**Rest as needed between Efforts**

Score is total meters rowed

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Warm-up:
Tabata Row (5 Cycles of :20sec Work/:10 sec Rest)
2 Rounds
25 Jumping Jacks
15 Alternating To Touches
10 Mountain Climbers
5 Dive Bomber Pushups

Workout of the Day:

30-25-20-15-10-5 Abmat Situps
5-10-15-20-25-30 SDHP (75/45)

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Warm-up:
Run 800m
Crossfit 9
3,3,3 Increase from PVC, Bar, 55

Skill:
Plank Hold Max time (2min is goal)

Workout of the Day:

5 Rounds for Time:

10 Burpees
15 Dumbbell Pushpress
200 Single Rope Jumps

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