Tuesday (2016JULY26)

-Admit it you’ve done this at least once before   Gymnastics: HS Walk AFAP in 5mins   WOD: For Time 50 Wall Balls 20/14# 50 OH MedBall Situps 800m MedBall Run   Weightlifting: Front Squat- Paused 3sec w/ Belt 3RM   Clean (Paused above knee)...

Monday (2016JULY25)

-GAMES WEEK! We’re going to be doing some of the CrossFit Games workouts we got to watch this past weekend.  Enjoy!   WOD: For Time: 1.5 Mile Run 5min Break Then Deadlift Ladder 1 Deadlift 20min EMOM OR till Failure Start at 50% of your 1RM Deadlift add 20#...

Saturday (2016JULY23)

-Enjoy!   WOD: Teams of 2 2 Rounds 30cal Row 30 Lateral Box Jumps 24/20 30 KB Swings 32/24kg 30 Walking Lunges 30 DB Thrusters 30/20# 300m Run   Weightlifting: 1RM Snatch in 3 Attempts 1RM Clean and Jerk in 3 attempts *warmup properly and give 3 good...

Thursday (2016JULY21)

  -Burpees for all the CFWT Minions   Strength: Pause Push Press (3sec OH) 6x3   WOD: For Time 100 Plate Squat 25/15# 75 Burpees 50cal Row 25 T2B      ...

Wednesday (2016JULY20)

-Scale appropriately and don’t cough, sneeze or laugh too much Thursday.   Gymnastics: Accumulate 15mins of Muscle Up Practice Transition practice MU Strength Practice (3 Pullups + 3 Dips = 1 Muscle Up) Kipping Practice WOD: 3 Rounds 20 GHD Situps (60 Abmat...