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03/30/2019Warm-upPartner Warm-Up Partner 1: 30 high knees/20 Walking Lunges (BW, total) Partner 2: Push Up Plus x 10; push-up right over left calve stretch. *Switch Partner 1: (On Rig) 10 scap squeeze/10 Hollow to Arch Partner 2: 50 singles; 25 DU attempts *Switch Partner 1: 5 Strict Pull Ups/ 5 Kip Swings...

03/29/2019Warm-upPVC Game x 6 Minutes *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: 10 Burpees 3rd Drop: 10 Hollow Rocks + 10 Supermans Then, Review Strength Work + S2OH + T2B for the remainder of the warm-upWeightliftingSplit Jerk (Weight)Split Jerk: 1RM. Rest 2:00MetconJones Bones (AMRAP -...

03/28/2019Warm-up200m Run Then, 3 Rounds of : 5 Hang Muscle Cleans 5 Upright Rows 5 Push Press 5 Barbell Curls 5 Bent-over rows 5 Yoga Push-ups *Rest as needed between movements/rounds. Then, 3 Hang Muscle Snatch w. empty bar on coaches call 3 Hang Squat Snatch w. empty bar on coaches call *Rest 10-15s between setsWeightliftingHang Snatch (Weight)1)...

03/27/2019Warm-upMusical Med Balls MetconMetcon (Distance)With a partner splitting work evenly: 10 Minutes of Rowing for max distance 10 Minutes of Bike or for max calories 10 Minutes of Running for max distance 10 Minutes of Farmer Carries, AHAP for max distance *One person works. Split as desired....

03/26/2019Warm-upTABATA (8 rounds total) Round 1: High knees Round 2: Air Squats Round 3: Single Unders Round 4: Mountain Climbers Repeat Then, 7 Minutes to review Rope Climbs Hang Power CleansGymnasticsChin Ups (Max reps)Max set of strict Chin ups Push-ups (Max set of push ups )L-Sit (Max reps)Max L Sit hold MetconMetcon...

03/25/2019Warm-upBarbell Warm-up: RDL x8 (3 second eccentric; 2 second pause below the knee) Front Squat x8 Shoulder press x8 Barbell DL to shin x10 *Add Weight Deadlift x8 *Add Weight Deadlift x6 *Add weight Deadlift x4 *Add weight Deadlift x2 Then, Review Glute BridgesWeightliftingbarbell glute ham bridges (Weight)1) Barbell Glute Bridges: 6 x 6. Rest 90s. – Use one...

03/23/2019Warm-upPartner up and grab barbells and a plate Then, AMRAP 8 w. empty barbell: 8 Muscle Snatch 8 Barbell Rows 8 Ground to Overhead with a plate *One athlete completes a full round while their partner foams rolls – First round foam roll lats left – Second round foam roll lats rightMetconMetcon (AMRAP...

03/22/2019MetconCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time cap: 20 minutesCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap:...

03/21/2019Warm-up400 M Run Then High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back 10 Green Band steps left and right, front and back Then 5 Minutes to review the Turkish Get up WeightliftingFront Squat...

03/20/2019Warm-upWith empty barbell 1x front rack stretch 30s 1x 30s front squat hold in bottom position 1x 30s barbell hold overhead Then, 5 hang power clean 5 front squat 5 push press 5 thruster 5 Burpees WeightliftingShoulder Press (Weight)1a) Shoulder Press: 4 x 5. Rest 45s. Single Arm DB Row (Weight)1b) 1-Arm DB Rows:...