20 min emom

Wednesday, September 14

WOD: Every minute on the minute for 20 min, complete one ground to shoulder, 2 squats and one jerk with a sandbag or db’s(loading is up to your level of readiness)

Strength: 3x20 bradford presses using bamboo bar or other bar with hang kb weights

Skill: Work handstand hold, to handstand walk, to free standing handstand hold, spend 10-15 minutes upside down working on the skill. Use spotters and stay inside of your own ability.

Recovery: 1 mile run


Not For Time work, MTN Climbers, abmat sit ups, calories on assault bike

Wednesday, May 4

WOD: Not for time , 10, 9, 8, 7, down to 1, of mtn climbers, abmat sit ups(if you need a break from sit ups these could be T2B, K2E, leg lifts, etc) and calories on assault bike (try to keep moving no big breaks)

Strength: 3x12 bradford presses( use bamboo bar or regular bar with bands and kbs)

Accessory: 3x5 GHD Sit up, 3x 20 reverse hyper or reverse leg lifts

Recovery: 100 lunge steps(total)


For work not time

Wednesday, January 27

Please fill out this short survey about the CrossFit Open: https://www.surveymonkey.com/r/GVW7FNM (Even if you don't know what the open is)

WOD: 6 rounds, 6 V-ups, 6 straight arm ring fall outs, 6 deficit push ups(elevate feet if possible) 6 jumping air squats, 6 broad jumps. (NOT FOR TIME)

Strength: 3x20 bradford presses with bamboo bar(you can sub with regular barbell)

Accessory: 100 straight leg swings

Recovery: arm bar stretch with kb


Continual Work

Wednesday, Nov 18

WOD: 5 rounds, 20 mtn climbers, 20 jumping jacks, 20 squat thrusts(goal is continuous movement without a break)

Accessory: 5x lob bear crawls, Lunges, burpee broad jumps, inch worms, backwards lunges (not for time, complete with the best movement possible)

Accessory: Complete 50 bradford presses( use light weight and try to complete in 1 set)

Recovery: Foam Roll