July 22, 2019

Monday

Happy Monday! 
This afternoon join us for Free 10 Min Massagaes before or after workout 
by Elements for Wellness!
Also, our favorite Drink company NOCCO will be here with samples! Yummy! 
Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Sit Ups 
10 Burpees 


Strength:
Back Squats 
8-5-5-3-3


WOD:

Fight Gone Bad!
3 Rounds
1 Min at each station for max reps (clock runs continuously no rests until after row)
Wall-balls (20/14#)
Sumo deadlift high-pull, (75/55#)
Box Jump, (24/20")
Push-press, 75/55#
Row (cal)
Rest 1 Min
**Score will be total reps of each round (i.e.: 200, 242, 301)

July 20, 2019

Saturday

So I don't need to do weighted walking lunges for a long time....

Happy Saturday! 

Partner Time:
100 KB Swings 
Run 400m
100 DB Snatches (50/35#)
Run 400m
100 Jerks (115/75#)
Run 400m
60 Knee To Elbow 
Run 400m

Break it up however you want, runs are together! 

July 19, 2019

Friday

FRI-YAY!!
Happy Birthday Coach Chris!!
Thanks for helping make Recoil a great place to workout!



Warm Up:
Run 800m
2 Rounds 
12 Slam Balls
12 Hang Power Snach (20/15#)total
10 Burpees 

Skill:
7 Rounds
Sprint to end of building
Walk Back


WOD:
Time to make up those sit ups for July! 

Chris's Birthday WOD
For Time:
19 Strict Pull Ups
88 Back Rack Walking Lunges (95/65#)
31 Double Unders
**The kicker💥... every minute on the minute you must complete 10 Sit Ups or 5 Burpees... must do a mixture of both 😎

July 18, 2019

Thursday

Yoga/Mobility 4pm Today 

Happy Birthday Jerry!! Best Hubby/Father Greyson and I could ask for! 
 Hope it's a fantastic day! 

Warm Up:
Run 200m
20 Double Unders 
10 OH Squats (pvc)
15 Sit Ups 


Strength:
Front Squats 
8-8-8-8 


WOD:
Buy In 
51 Calorie Row 
3 Rounds 
7 Deadlifts (225/185)
18 Burpee Box Jumps (24/20")
68 Double Unders 

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