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CrossFit — June 5, 2019

WOD Strength+Skill Tempo Front Squat (5×3) :03 down — :02 pause — explode back to the top Metcon 5 pushups in between squats focus on pressing mechanics perform on rings

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CrossFit — June 4, 2019

WOD Strength+Skill Metcon (Distance) HS Walk If you can HS Walk perform attempts otherwise scale the movement to your current skill level — example: shoulder taps, holds, kicking up WOD

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CrossFit — June 3, 2019

WOD Strength+Skill Back Squat (5-5-3-3-1-1-1) Get heavy!!! WOD Metcon (Time) 20-1, 19-2, 18-3…1-20 KBS (1.5/1pd) burpee 16 min cap

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CrossFit — June 1, 2019

WOD WOD Metcon (AMRAP – Rounds and Reps) You go, I go 10 minute AMRAP: 8 Alternating DB Snatches 50/35 10 Box Jump Overs 30/24 Metcon (AMRAP – Rounds and

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CrossFit — May 31, 2019

WOD Strength+Skill Head to the field! Remember to bring your plate (45/35) and each class should have a tape measure, a phone to time, and something to mark your jumps.

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CrossFit — May 30, 2019

WOD Strength+Skill Overhead Split Squat (5×3 — on each leg) work up to a heavy set — however, the emphasis is oh skill perform at press grip — scale slightly wider

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CrossFit — May 29, 2019

WOD Strength+Skill Deadlift (5×5 tempo) explosive lift — :03 descent work up to a heavy set WOD Metcon (3 Rounds for reps) 3x 4 min AMRAP 1-2-3… HSPU 2x squats

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CrossFit — May 28, 2019

WOD Pre Warmup Post Murph Recovery! Metcon 15min roll out / stretch WOD Metcon (Time) 2 rounds @ 80% 400m run 500m row 1200m bike 1 min rest between each

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CrossFit — May 25, 2019

WOD WOD Metcon (Time) "Pet Rock" 1600m relay row (200 m at a time) 40/40 K2E 30/30 pushups 50/50 abmat situps 40/40 box jumps (24/20) 60/60 PP (45/35) 1600m relay

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CrossFit — May 24, 2019

WOD Strength+Skill Thruster (5×3) shoot for previous 3 on fourth set WOD Metcon (AMRAP – Reps) 3x 2min DB clean (50/35) 2min cal bike 2 min rest 2x 1min DB

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