SMILE! You're on candid camera! JK, just mobilizing while I take crappy pictures :/
3:00 Bike/Row
+
Line Drills:
-Butt Kicks
-High Skips
-Karaoke
-Overhead Duck Walk
+
Mobility:
-Banded Hip
-Banded Overhead
-Side Lunges
-Indivudal
A. Squat Snatch - Heavy Single
B. "Alive Day"
Teams of two, AMRAP 20:00
Buy In: 800m Run each (alternating 400's)
AMRAP time remaining:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 T2B
Because Spike Ball is life.
- Coaches Choice
A. "Troublemaker"
AMRAP 15:00
9 Strict Pull Ups
12 Strict HSPU
14 GHD Sit Ups/28 Abmat Sit Ups
35 Double Unders
B. GOAT Work
Zack, Kimbo, Liz, John Boy, and Jillian getting real filthy on Monday.
-EMOM x 5
5 Burpees + Shuttle Run (half, back, full, back)
-Barbell Warm Up (Coaches Choice)
-Mobility:
Super Couch
Banded Squat
Banded Overhead
Individual
A. EMOM x 20
Min 1: Row 12 Calories
Min 3: 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk (**Climbing each round**)
B. Tabata Handstand Holds x 8 rounds
C. 50 V-Ups AFAP
Deb, Bruce, Seb, Kelly and Johnny getting after "Filthy Fifty"
Welcome to the new site!! It's a work in progress, so hang in there while we iron things out.
A. Deadlift - Heavy Double in 12:00
B. "Ah, Crap"
AMRAP 12:00
5-5-10-20-25-etc.
Deadlifts (275/185)
Push Ups
Lateral Hops (Over Bar)
C. Pallof Press 3x12, per side
Congrats to Kelly and Steve on their podium finish at CrossFit EXP this weekend!
Warm Up
3 Rounds
Row :45/Rest :15
Jump Rope :45/Rest :15
Then
3 Rounds
Sprint length of gym, back pedal back
Mobility:
Kicks
Side Lunges
T-Spine Mobility
Hands Elevated Static Spiderman Lunge + Hip Raise + Rotation Watch Video
Performance & Sport
Overhead Squat – Heavy Triple (10:00)
Front Squat – Heavy Double (10:00)
Back Squat – Heavy Single (10:00)
Cash Out
5x :20 AD Sprint/:40 Rest