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CrossFit AMRAP 30 min; teams of 3P1: 200m run/jog*scale to bike as neededP2: 50m. sled push (25/25) *begin with an empty sled and add weight each round (suggestion is to add 10-25# max each set)P3: 6-10 pullups *begin with more assistance/less weight, take away assistance/add weight each round. (make small jumps here as volume adds […]

CrossFit WOD: ‘The Chief’5 rounds: (20 min)3 min AMRAP, with 1 min rest after each 3 min work set.3 power cleans *~50% of 1rm clean.6 pushups9 air squats Lvl6/5: 135/95#, toe push ups with hand release, air squatLvl4/3: 95/65#, toes down-knees up with hand release, air squatLvl2/1: 55/35#, knees with hand release, squat to depth

CrossFit WOD: teams of 2, I go/you go, each movement;AMRAP 20 min;2 wall climbs4 double DB thrusters8 box jump overs Flow;P1 performs 2 wallclimbs, P2 performs 2 wallclimbsP1 performs 4 DDB thrusters, P2 performs 4 DDB thrustersP1 performs 8 box jump overs, P2 performs 8 BJO Lvl6/5: open standard wallclimb to wall, DDB 50/35#, 24/20”

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CF Open Workout 24.1

CrossFit A. Back Squat + 3-5 Jump tall land tall box jumps after each setEvery 2 minutes, for 16 minutes (8 sets) of: *Set 1 – 4 reps @ 65% of 1-RM +3-5 jump tall land tall box jumps*Set 2 – 4 reps @ 70%*Set 3 – 3 reps @ 75%*Set 4 – 3 reps

CrossFit Teams of 2: AMRAP 20 min;Share ALL work however, only 1 person working at a time;15 calorie Bike12 deadlifts9 hang power cleans6 pushjerks*scale barbell weight to ~60-70% of 1rm PP.

Main HEAVY Open 20.2: AMRAP 20 min;4 double DB thrusters *goal is to go heavier than what you would normally use.6 toes-bar24 double unders Rx: DB 70/50, TTB, 24 DUSc: DB 50/35, HKR, 24 SUfoundations: DB 35/20, HKR/situps, 24 SU

“Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must