Warm up:

Create your own today!

Work out of the Day:

“Randy”

For time:
75 Power snatches (75 lbs)

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REMINDER: Today 12:00 is the ONLY class!  This is an open gym format, so you can choose to do the WOD, work on a skill or use as an active rest day.  There will be coaches available to help you if you need it, but this will not be a structured coach led class.  Please sign up online as usual. 

Good Luck Apprentice Coach D-Train on her Level 1 Cert this weekend.  We all Love you.  You are going to do GREAT!!!!!!

Warm-up:
Skip 400m
10-8-6-4-2
Pushups
Squats
Situps

POWER
4 sets of 10 KBS
>Rotating from Russian to American each round
>Rest 30 sec Between rounds

Pain Storm

Workout of the Day:

7 Rounds for time of:

10 Burpees
10 Dumbbell Squat Cleans
10 Toes to Bar

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Warm-up:
800m Run
400m Run Backwards
2 Rounds
Burgener Warm-up
10 PassThroughs
10 OHS (PVC)
10 Groiner Stretch
10 Scorpion Stretch
10 Iron Cross Stretch
10 (PVC) Overhead Walking Lunge

Skill:
Overhead Squat Therapy

Workout of the Day:

OHS 5-3-2-1-1-1-1

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Warm-up:
3 Rounds:
15sec Jumping Jacks
15sec Pushups
15sec Mountain Climbers
15sec Knees2Elbows

PREP:
Samson Stretch (:30sec each)
PNF -Hamstrings

Crossfit or Street Magic?....You be the judge

Workout of the Day:

5 Rounds for time of:

250m Row (Damper 4)
15 Clapping Pushups

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Warm-up:
“Mini” Tabata (4 Rounds of :20sec of work/:10sec Rest) of the following:
Squats
Pushups
Situps
Box Jumps

SPORT:
500 Single Rope Jumps for Time

Workout of the Day:

Deadlifts 5-5-5-5-5

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RECOVERY:
Reverse Hypers 2 x 15 reps

Today is finals for the Fran Fit Challenge.  Meal Logs and pictures due this week.  Good Luck

Warm-up:

500m Row @ Damper 1

3 Rounds

Burgener Warm-up
10 OHS
10 Situps
10 Dips
10 Supermans
10 Pushups
10 Swings

Are You?

Workout of the Day:

  “Fran”

21-15-9 Reps of

Thrusters (#95/#65)
Pullups

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Warm up:

Abductor magnus stretch 30 sec. each leg
Hamstring stretch 30 sec. each leg
Lying quad stretch 30 sec. each leg
Hip swings/ Front to back/Side to side

2 Rounds:

12 sec. plank holds
12 mountain climbers ea leg
12 ring rows
12 alternating arm twists

Power:

Snatch balance

3 / 50% of your 1 RM
3 / 60% of your 1 RM
3 / 70% of your 1 RM

Skill:

Power snatch

Work out of the Day:

AMRAP 20 Min

5 Power snatches (65/95)
10 Burpees
15 Box jumps

Animal getting ready to pull herself under the bar for her hang power clean.

Post rounds and thoughts to comments.