July 17, 2019

Wednesday

Yoga/Mobility Tomorrow 4pm

Warm Up:
Run 400m
EMOM for 5 Min 
10 Sit Ups 
20 Mountain Climbers 


Skill:
3 Rounds 
20 Split Leg Lunges off Bench/Box(total) Hold DB's and increase each time 
15 GHD Sit Ups 

WOD:
7 Rounds for time of:
140 ft Farmer Carry (DB's 50/35#)
40ft DB Walking Lunges (hold however you like)
10 DB Burpees 


July 16, 2019

Tuesday

How did CrossFit Total go yesterday? 
Did you hit any PR's??

Warm Up:
Row 800m
2 Rounds 
10 Thrusters (db20/15#)
15 KB Swings (35/26#)
10 Push Ups 


Strength:
Hang Squat Snatch 
8-5-3-3-2


WOD:
3 Round for time of:
21 Wall balls (20/14#)
15 Chest To Bar Pull Ups 
9 Clean and Jerks (135/95#)
Run 200m

**Yoga/Mobility Thursday 4pm

July 15, 2019

Monday

Another Great week has begun! 

Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Sit Ups 
10 Burpees 


WOD:
CrossFit TOTAL!
Max Back Squat 
10-8-5-3-3-1-1


Max Shoulder Press
10-8-5-3-3-1-1

Max Deadlift 
8-5-3-3-1-1

July 13, 2019

Saturday





Deck of Cards

Deck of Cards

Deck of Cards


or bring your best workout idea and we will vote! 

July 12, 2019

Friday

Happy Friday! 
Freestyle Fridays are our fav! Nikki is coaching 4,5pm tonight! 

Warm Up:
2 Rounds 
Row 400m
Run 200m
Bike 10 Calories 


WOD:
It's open gym time!!! 

Create your own magic or try one of the monstrosities Casie leaves on the white board! 


Practice a lift... get swoll... or go for a run! See ya at 4pm! 

July 11, 2019

Thursday

Who's sore this week!!??
Mobility/yoga 4pm Today! Let's all do it! 
ps todays 7-11....free slurpee anyone? (smalls only :) 


Warm Up:
Run 400m
2 Rounds 
10 PVC Pass Thrus
10 OH Squats (pvc)
10 KB Swings (35/26#)


Group Stretching and or foam rolling
10 Min 

Skill:
2 Rounds 
Push Sled to End of building (girls 2 45's guys 3)
Pull Back 

WOD:
AMRAP in 15 Min of:
30 Double Unders
200ft Bear Crawl 
12 Hang Clean and Jerks (DB 35/25#)
10 Burpees 

July 10, 2019

Wednesday

Happy Hump Day! 
Almost to the weekend! 

Warm Up:
Run 400m
EMOM for 5 Min 
4 Burpees 
15 Sit Ups 


Strength/Skill:
3 Rounds 
5 Handstand Push Ups 
15 Glute Bridges (hold for 3 seconds at top)
**keep heels close to butt with back flat! 

WOD:
3 Rounds for time of:
20 Thrusters (75/55#)
2 Rope Climbs 

Rest 2 Min 

2 Rounds 
30 Deadlifts (135/95#)
20 Toes To Bar