Warm-up: 3 Rounds 10 Good Mornings 3 Inch Worms 3 Wall Walks Weightlifting: Deadlift (5-4-3-2-1) Add weight each round. Start at 60% and work up to a new 1RM WOD: For Time 21 – 18 – 15 DB/KB x2 Power Clean 35/50 DB/KB x2 Front Squat

Skill Work: -10 minutes -Review different techniques for weighted box step ups -Go over Sumo Deadlift High Pull (SDHP) standards A heavy variation of Isabel is the strength portion for the day. Focus on good technique while trying to finish under the time cap. WOD: Heavier Isabel (For Time – Cap 10 Minutes)30 Power Snatches…

Warm-up: 3 Rounds 8 Beat Swings 10 Air Squats Weightlifting: Back Squat 15 minutes to work up to a 3 RM for the day -Then- 5×5@60% of the 3 RM for today WOD: For time 27-21-15 Front Squat 95/135 Pull Ups 50 DU Each Round Rx+ For time 27-21-15 Front Squat 105/155 C2B 50 DU…

WOD: CrossFit Games Open 13.1 (17-Minute AMRAP) 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#

Skill Work: Alternating Tabata Single Unders Double Unders WOD: Heavier Grace (Cap 10 Minutes) A heavy variation of Grace is the strength portion for the day. Focus on good technique while trying to finish under the time cap. 30 Power Clean and Jerks 115/155 Rx+ Heavy Grace 30 Power Clean and Jerks 125/175 Shoot for…

Skill Work: 10 minutes to review how to take the barbell from the ground to a rack position for back squat. Weightlifting: Front Squat 15 minutes to work up to a 3 RM for the day -Then- 5×5@60% of the 3 RM for today WOD: 4 RFT 25 Back Squats 95/135 (from ground) 3 Rope…

Skill Work: Spend 10 minutes working on handstand push up technique. Review modifications and excercises to build strength. Weightlifting: Bench Press (5-4-3-2-1) Add weight each round. Start at 60% and work up to a new 1RM WOD: For Time 10-1 Deadlift (can add weight each round) 1-10 HSPU Rx+ 10-1 Deadlift (can add weight each…

Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 70%+) 5 x E2MOM 2 Snatch + 2 OHS @ 70% Add weight as needed WOD: 12 Minute AMRAP 25 American KBS 35/50 15 Goblet Squats 400 M Run with KB RX+ 12 Min AMRAP 25 American KBS 50/70 15 Goblet Squats 400 M Run…

Happy Birthday Coach Ron! We will start a series of new benchmark workouts dedicated to each of our coaches. Each benchmark will debut on that coach’s birthday. Today we honor Coach Ron! WOD: CrossFit Games Open 12.5 (7 Minute AMRAP) 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9…

Weightlifting: Snatch (5 x 2 P Snatch + 1 OHS @ 65%) 5 x E2MOM 2 P Snatch + 1 OHS @ 65% WOD: AMRAP 5 Minute AMRAP 15 Weighted Sit Ups 15/25 10 Plate Burpees 1 Min Rest -Then- 5 Min AMRAP 10 Weighted Sit Ups 15 Plate Burpees