Warm-up ALL: 2 rnd 100 Meter Farmer walk 10 Push ups 10 Single arm ring row (per side) 10 Single leg glute bridge (5 side) (https://youtu.be/3NXv0Nany-Q) GRUNT WORK ALL: Metcon (AMRAP - Rounds) 3 Stations 10 on/ 2 off A) For Distance 50 Meter KB loaded sled push 100 Meter Wheelbarrow walk * Load Kb from sled into wheelbarrow B) For reps  8 Bench press (tough weight) 2 Rope climb C) For rounds and reps 50 Ft Front rack Axle walk (165/115) (https://youtu.be/pbrfRjDNjls) 50 Ft S

Warm-up ALL: 9 Min Emom 1) 10 Band clamshell (per side) (https://youtu.be/QjKyGqrAaP4?t=12) 2) 10 plate tall kneeling to standing (https://youtu.be/2RjRg_nLx_U) 3) 10 Curtsy Lunge (per side) (https://youtu.be/djYGP6Av0NM) Structural Strength ALL: Metcon (No Measure) 15 Min of Quality work :40 Wallsit 10 Spanish squat (https://youtu.be/0upn6tdpT0Y) 8 RF elevated split squat (per side) (https://youtu.be/G0Mo2LF8uLU) 10 Quick Back squats (75-155 range) *Keep tension and think SP

Warm-up ALL: 7 Min Clock :30 min T spine Opener (https://youtu.be/ZgizI3OinXE) 10 Side plank rotation (per side) (https://youtu.be/eEojhtdzew0) 10 Band Overhead squat (PULL that band apart) (https://youtu.be/xMEF15uHfhM) 10 HARD pulls on skierg*LIFE group start workout after warmup Oly Lift OPEN: Snatch Complex (1 X 1) 12 Min to Find a TFT (tough for today) 3 P. Snatch 2 Overhead squat 1 Hang Squat Snatch Can be Singles or TNG style reps. Go into Overhead squat after 3rd P. S

Warm-up ALL: 3 Rounds 12 Seated band row 10 Single arm curl to press :20 Hollow hold :15 Bike Burst Gymnastics ALL: Pull up progressions (6 X 8-12) EMOM X 6 Option 1) 12-14 C2B (4-6 MU RX+) Option 2) 10-12 Butterfly PU Option 3) 8-10 Kipping Pull up Can alternate between options. Band up for those still building that strength Metcon ALL: Metcon (Calories) 4 Rounds for max Cals 4 Min on/ :90 rest 150 Foot shuttle sprint 60 Double under/120 single 30 air squat 15 DB push press

Warm-up ALL: 2 Rounds 50 Ft Bear crawl 10 Scap Push up (on elbows) (https://youtu.be/NNISi_KYChE) 100 Ft Overhead plate carry (35/25) 10 No push up burpee Skill OPEN: Handstand walk  (3 X 3) 9 Min EMOM 1) 50 ft handstand walk 2) :40 plank 3) :40 Bike @ recovery pace RX+ Max distance in 1 min on walkTrack Distance walked in wodify LIFE: Metcon (No Measure) 9 Min Amrap 8 Barbell Z press (2121 Tempo) (https://youtu.be/UvhxqM6flOw) 2 Wall walk :30 Hollow hold * Modify wall walk t

Thank you!  to everyone that came out from some Toes to Bar and Tacos on Friday evening. Great job to ALL who took on 20.2 over the last couple days. If you have yet to get it done or want another crack at it you can come in anytime today to do that. PLEASE remember that you need to be finished and cleaned up by 4pm. We will work on updating the Intramural open leaderboard and  plan to have new standing to you by Thursday. We did hand out our first "Spirit" points this week.

CORE ALL : 10 Min Amrap: 20 hollow rocks 20 straight leg sit up (https://youtu.be/AT6zWvOI6_o) 20 Toe to bar/Toe to ring 20 Russian twist (per side) Barbell warmup ALL : 10-14 Min Coach Lead. Priming the Snatch. Even if you plan on doing Life track take this time to work with a PVP pipe or training bar Metcon OPEN : Metcon (AMRAP - Rounds) 20 Min EMOM Min 1) Row 16/12 Cals Min 2) 5 Hang Snatch + 5 OHS (115/75#) * *Life track: Min 2: 5 TNG deadlifts 10 air Squats **track cals

Warm-up ALL: 8 Min Emom 1) :35 on skierg 2) 8 Side plank Powell raise (per side) (https://youtu.be/eQflPl9LjWk) 3) :35 Row 4)10 Ring row - Tempo 2.2.2.2 *2.2.2.2. tempo= 2 count pull up. 2 count hold with rings at chest. 2 count lower back to extension. 2 count rest between reps Gymnastics OPEN: Metcon (No Measure) 12 Min to work on Gymnastics PULLING Option 1) Pull up- Strict/kipping/butterfly Option 2) Muscle up- Ring/bar Option 3) Rope climb Option 4) Pegboard *Spend this

Warm-up ALL : 2 rounds 50 ft bear crawl (https://youtu.be/yAQsNL4wnHE) 12 Russian Kb swing (fast and aggressive hips) 6 pull up (kipping or strict) 12 hollow rocks :30 bike Clean work OPEN : Hang Power Clean  (1 X 2 ) 10 Min to build to a "heavy-ish" 2 rep Above knee and *track last weight LIFE : Metcon (No Measure) 15 min of booty work 10 Barbell hip bridge (https://youtu.be/pUdIL5x0fWg) 10 Sumo stance Good morning (https://youtu.be/iCoE-PruZqQ) 10 Back extensions (GHD machi

Warm-up ALL : 7 Min of work Row :40 :30 Reverse plank hold (https://youtu.be/hW4cbpEaVG0) 10 PVC overhead Squats Strength OPEN: Overhead Squat  (5 X 4) Every :90 X 5 4 Overhead Squat with 33X1 Tempo *60-70% of 1 Rm LIFE: Metcon (No Measure) 12 Min of Work 8 Single arm overhead walking lunge (per side) 8 Db pull over :20-:30 PVC Superman hold Metcon ALL: Metcon (Time) "Thrusting Annie" For time: 50-40-30-20-10 Thrusters (75/55) Sit ups Modification option For time 25-20-15-10-

Thursday October 3rd, 2019 Warm-up ALL: 3 rnd 50 ft bear crawl 15 Band press down (https://youtu.be/xW8L2POShSA?t=17) 1 min Row Metcon OPEN: Metcon (Time) "Bells for Bars" 21-15-9 Kb swing (53/35) Handstand Push up -Rest 5 min 21-15-9 Kb swing (53/35) Ring dip Today we have a variation of Diane and Elizabeth. LIFE: Metcon (AMRAP - Rounds) 30 Min of GRINDING WORK Bike 12/10 Cals 4 Turkish get ups (2 per side) Skierg 12/10 Cals 8 GHD sit up 200 Meter Sandbag run (brute force ba

Warm-up ALL: 2 Rounds 100 Meter Run 15 Russian Kb swing (hard and fast) 5 Drop Jumps (https://youtu.be/SrCfgnllAmk?t) 7  Barbell Kang Squats Clean work OPEN: Clean Complex Every :90 X 6 1 Hang Power clean 1 Squat clean 1 Front squat *Build in load as you go Life: Metcon (AMRAP - Rounds) 10 min Amrap Bike 9/7 Cals 12 Jump squats 100 M Front rack Kb carry (https://youtu.be/zKHog8SWdM4?t=13) Metcon ALL: Metcon (Time) "LAZY LINDA GOES for a RUN" 10-1 Reps of DB Deadlift DB Bench

We do not know about everyone else but we are EMBRACING this "Season"change with open arms. In the coming days/weeks we have some stuffed planned for the gym that we will be sending out emails for and talking about during class. For this week Erica and I thought it would be fun to take some classic Crossfit workouts and put a little twist on them. Hope you enjoy ..."Crossfit Girl..Gone Wild" Warm-up ALL: 9 min of work :30 row 50 Heavy rope single unders 10 Perfect stretch (5

Warmup ALL: Coach lead Metcon ALL: Metcon (Time) For Time ...Row ...Handstand push-ups/ Deficit push ups ...Sumo deadlift High pull (115/75) ...Bike ...Sit ups ...Dual Kb Clean and Jerk (35/24) ...Run ...Jump lunge ...Manmaker *Reps will be revealed as you work through movements

Warmup ALL: 2 round 10 plank to push up (5/side) 10 Russian baby makers 10 Cossack squats :45 bike into 3 min T-spine Can opener Barbell warmup ALL: 9 min Emom 1) 3 Snatch Deadlift + 3 Snatch High pull 2) 3 Hang Snatch + 3 Overhead squat 3) 3 H.H Squat Snatch + 3 Below Knee SS * Light loads and position is priority Metcon OPEN: Metcon (Time) On a 20 min Clock 4 Rounds for Time 11 Hang Snatch (95/65) 11 T2b/t2r 11 Box jumps Then Max Snatch in remaining time. Add Heaviest Snatc

Warm-up ALL: 7 Min of work 5 Walk outs 10 Banded Kb swing (thin band)  :15 Ring row hold 20 Russian twist (10# plate) Metcon ALL: Metcon (AMRAP - Rounds and Reps) 11 min on/ 2:30 off A) "Sled with Bells" Sled pull Sled push Farmer walk B) " Carry the Core" 60 Ft Sandbag carry :30 Band push up plank hold 15 weighted hollow rock (25/15#) C) " Monkey with a Side ache 200 M run :30 Side plank (per side) 1 Rope climb Cooldown ALL: 5 min Foam roll / Lacrosse ball

Warm-up ALL: 5 min of Hip flow (coach lead) Then 30 Rear foot elevated split squat (per side) (BW) 30 Frog pumps 30 Superman rocks 30 hollow rocks Strength ALL: Metcon (Weight) 15 Min to Complete Back squats 3 X 15 * try for 60-70% of 1 rm Metcon OPEN: Metcon (Time) For Time Buy in: Bike 60/45 Cals 30-20-10 reps of Pull up (C2b RX+) Db box step over (24/20") Db Snatch (alternating) (50/35) Buy out: Row 1000 meter *CAP 22 Min LIFE: Metcon (AMRAP - Rounds and Reps) 22 Min Amrap

Warm-up ALL : 8 min of work :40 wall sit 20 lateral band steps 15 pulls on Rower 10 Light wall ball toss Metcon ALL : Metcon (AMRAP - Reps) Flashback Friday 19.1 ...... 15 Min Amrap 19 Wall ball (20/14) 19 Cal row CORE ALL : Metcon (Time) 15 min clock With a partner 3 MAX time attempts of weighted plank (35/25) You go/ I go format.

Warm-up ALL : Junk yard Warm up 8 reps each Then 8-10 Min of Empty bar Snatch work/practice (Coach lead) Metcon ALL: Metcon (AMRAP - Reps) 7 min on / 2 :30 rest A) 9/6 Cal on bike -Right into Max reps Bench press (135/85) B) 10 Dual Db Deadlift (50/35) 100 ft Farmer walk C) 200 m run 8 Power snatch (115/75)  (*Db snatch for mod) Cooldown ALL: 2 Min Coach stretch 2 Min pigeon stretch

Warm-up ALL: 2 min Calf smash (kb or roller) Then Alternating Tabata Russian Kb swing Db jump squat (hold 2 X 5# dbs) *After warm up those doing the Life option will get started on 35 min amrap while Open works on cleans and squats. Clean work OPEN : Metcon (Weight) Every :90 X 6 Row :30 @ 80% -Right into 3*2*1 Power cleans *Perform 3 reps for 1st 2 sets *Perform 2 reps for 2nd 2 sets *Perform 1 rep for 3rd 2 sets *track heaviest single weight Strength OPEN: Front squat (4 X