Wednesday (2017MAR01)

Strength: EMOM Alternating & Building: Overhead Squat (5x5) Push Press (5x5)   WOD: 12AMRAP: 10x Lunges (Total Steps-High Carry) (50/35#) 10x Front Squats 10x Burpees   Weightlifting: Push Press + BTN Jerk + BTN Split Press 4x(2+2+2) Power clean + Front...

Tuesday (2017FEB28)

Gymnastics: Pull Up Work: (Strict, Chin, CTB, Butterfly, CTB Butterfly, Weighted, Etc.) Find a weakness!   WOD: 10AMRAP: 2x Pull Ups 3x Toe-to-Bar 5x Wallball (20/14#-10FT)* *Try going heavier on the Wallball today. ADVANCED: (30/20#)   Core Stability: 3...

Monday (2017FEB27)

Strength: EMOM Alternating & Building: Back Squat (5x5) Strict Press (5x5)   WOD: 30x Muscle Ups 30x Deadlifts (315/205#) or 75%1RM 300x Double Unders   Divide up the reps as you wish, but each transition from one movement to the other requires 3x Strict...

Saturday (2017FEB25)

WOD:  “CrossFit Open 17.1“ 10x DB Snatches (50/35#) 15x Burpee Box Jump Overs (24/20″) 20x DB Snatches (50/35#) 15x Burpee Box Jump Overs (24/20″) 30x DB Snatches (50/35#) 15x Burpee Box Jump Overs (24/20″) 40x DB Snatches (50/35#) 15x...

Friday (2017FEB24)

WOD: 7AMRAP: 9x Back Squat (155/105#) 7x Burpees 5x Push Jerk (155/105#) Use a Rack.   Speed: Death by 10M Sprint   Weightlifting: Muscle Clean + Front Squat + Clean Sotts Press 4x(2+2+2) Clean & Jerk@60% 5x(3+1) Clean Pulls (3x3) Snatch Balance (4x2)...