Wednesday - 221014
Metcon: "Whitten” 5 Rounds for time of: 22 Kettlebell Swings (32/16) 22 Box Jumps 400m Run 22 Burpees 22 Wall Ball (10/6)
Time cap: 30min
*Scaling options will be given at the box*
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Wednesday - 020725
CrossFit W.O.D: Strength: Weighted Dips (bar) 5-5-4-4-3-3 + 30 Sec Side Plank (every set other side) Metcon: 16min EMOM for Max Reps: 1min-KB Sumo Deadlift high pull (24/16x1) 2min- Push-ups 3min- Cal Bike/Row 4min- Front Squat (#50/35) CrossFit Strength: Part A: Strict Press 3-3-3-3-3 (Start with
Tuesday - 010725
CrossFit W.O.D: Strength: E2MOM For 14min of: Split Jerk 3-3-3-2-2-1-1 Metcon: 5 Rounds For Time: 200m Run 10 Hang Power Clean (#43/30) 10 Burpees Over Bar 10 T2B Endurance: 40min AMRAP of: 1 Stairs Ascend 20 Wallball (#10/6) 30m medball Overhead Lunges (#10/6) 40 medball
Monday - 300625
CrossFit W.O.D: Strength: Pause Front Squat (@33x2) 4-4-3-3-2-2 Metcon: 10min AMRAP of: 10 DB Snatch (22.5/15x1) 20 V-ups 30 Double Unders Endurance: 3 Rounds: 5min AMRAP of: 8x10 shuttle run 10-12-14-16-18… Dual DB Thruster (15/10x2) -1min Rest- 5min AMRAP of: 4-8-12-16-20 Box Jump Overs 1-2-3-4-5
Sunday - 290625
CrossFit W.O.D: Strength: 4 Super Sets: 8/8 Single arm DB Bent Over Row on the Box + 30-40 Sec Active Hang/Chin over bar hold Metcon: 4 Rounds For Time: 15 Dual DB Hang Squat Cleans (#22.5/15x2) 15 Box jump overs 15 Pull-ups CrossFit Strength: Part