Saturday, September 22 2018

WOD: "The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Start each cycle over - so don’t pick a cycle up off of where you left off.

Recovery: Coaches Choice

"The Chief" : "The Chief" :"The Chief” Max rounds in 3 minutes of: 135/95 Power cleans, 3 reps 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles

Gymnastic amrap

Friday, September 21 2018

WOD: Complete as many rounds as possible in 10 minutes of: 15 toes-to-bars 50-ft. handstand walk Scales for handstand walk - working back from hs walking from the wall/shorten the distance/static holds on wall/wall walks/static Db holds for maybe 2x:30 arms fully extended body tight and pressing up overhead. Workout Courtesy of CrossFit.com

Strength1: 6 rep db bench press

Accessory: 3 rounds: 10 db rows on each arm, 12 db roll back extensions, :20 Hollow hold

Recovery: 1x50 banded tear aparts

9 -15-21-27

Thursday, September 20 2018

WOD: 9 -15-21-27 Rowing cals, DB Push Press 50/35, burpees

Strength: 5x5 OH Squat @ 65% of 1RM

Accessory: 2x10 each side weighted cossack squat (on each leg)

Recovery: 50 unweighted step ups(full foot on the box on each step)

4 round NFT but work hard

Wednesday, September 19 2018

WOD: 4 rounds, LOB Sled Drag 135/95(of weights on the sled) - 400m run, 20/15 assault bike - rounds aren’t for time - rest as needed between rounds

Strength: 4 rounds - Length of GP Bear Crawl - 30 glute ham bridges, 30 banded good mornings

Recovery: 1k row nose only breathing

2 rounds - 50, 40, 30, 20

Tuesday, September 18 2018

WOD: 2 rounds: 50 cal row, 40 wall ball 20/14, 30 deadlift 155/115, 20 strict HSPU. Scale hspu with strict kb presses

Strength: 12x2 Push Press @ 75% of 1RM Push Press

Accessory: Discuss - movement standards - demo each movement

Recovery: 1x50 straight arm lat pull downs


Monday, September 17 2018

WOD: 20 min amrap 20 Double db front squats 50/35 , 30 American Swings 53/35, 40 double unders

Strength: 3 rep OH squat max

Recovery: 1x50 back against pull up rig standing banded crunches


Sunday, September 16 2018

WOD: 6 rounds - Length of building carry(down and back)(pick something heavy could be sandbag-db-kb-dball, etc) between rounds complete max push ups. (complete at least 10 push ups a round)

Strength: Work up to a 10 rep db floor press

Accessory: 2x1:00 single arm kb or db hold

Recovery: Coaches Choice

A little group effort

Saturday, September 15 2018

WOD: In teams of 3: Complete 300 cal on rower, every min on the minute non- rowing teammates complete 5 burpees. Switches can only be made every 10 cals on rower.

Strength: 3x3 barbell weighted lunges (AHAP)

Recovery: Coaches choice

"Bar Fight"

Friday, September 14 2018

WOD: “Bar Fight” 50 C2B Pull - ups, 40 T2B, 30 Clean and jerks 205/145 30 min time cap. Workout is courtesy of the 2017 CrossFit Games Masters/Teens

Accessory: Fundamentals - Clean and Jerk - T2B - C2B pull ups and scales

Recovery: 2:00 plank