Wednesday Workout of the Day

Build to a power heavy clean in 10 minutes .

Minute 1 AMRAP Burpees

Minute 2 AMRAP Goblet Squats 53/35

Minute 3 KBS 53/35

Minute 4 Box Overs

Rest 1 minute


Bonus work:

10 wall angels

10 reverse dumbell flyes (light weight, no swinging)


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Monday Workout of the Day

E2MOM 10 minutes5-6 reverse grip Pendlay rows@2111


Back squat: build to a heavy 5 in 12 minutes
AMRAP 8 minutes:

5 pull ups

10 alternating DB snatches 50/35

15 nopubbo to 45# bumper

Congrats Jessica Tripp.  Jess finished 2nd place in her division this weekend at her first lifting meet. Her total qualifies her for the American Open. 

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Friday Workout of the Day

Workout 17.5
10 rounds for time of:

9 thrusters

35 double-unders
Men use 95 lb.

Women use 65 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

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Wednesday Workout of the Day

EMOM: 12 minutesMinute 1: 5-10 strict push ups

Minute 2: 5-10 Strict Pull ups(advanced do strict CTB, beginner do Strict Pike Ring Rows)

Minute 3: 10 weighted GHD back extensions

Minute 4: 20 handstand shoulder taps
With a partner share 4 rounds of: 

100M Sled Drag or push 135/90 (advanced can add more)

16 Stone Cleans 115/85

50 feet anchored ab mat sit ups (advanced do weighted)

20 Dumbell Bench Press 50/35
1 person works at a time. Post team time to board.

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Tuesday Workout of the Day

Front Squats: Work up to a heavy double in 12 minutes.
For Time:

50 Air Squats

10 shoulder to overhead 95/65

40 Air Squats

10 Shpoulder to Overhead 95/65

30 Air Squats

10 Shouder to Over head 95/65

20 Air Squats

10 Shoulder to Over head 95/65

10 Air Squats

10 Shoulder to Over head 95/65
Post time to board.

Minute 1: 12 HS Kick Ups on a wall or freestanding

Minute 2: L sit or tuck sit 20s 

Minute 3: 3-5 Strict Pull Ups X 5 Kip Swings

3 RFT:

400m Run

21 KBS 53/35

12 Pull Ups
3 sets:

20 Band Pull Aparts

20 Reverse Snow Angels

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Monday Workout of the Day

E2MOM 10 minutes:3 snatch pulls 100-110% of snatch

3 Rounds for time of: 

15 Power Snatches 

15 Bar Over Burpees 95/65 

Bonus work: 


Wall Ball 2 fers 

GHD Sit Ups

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Wednesday Workout of the Day

Back Squat- work up to a heavy single in 15 minutes. 




Pull ups


3 sets:

20 Death March with DBs

1 Arm DB Row x 10/arm

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