WOD

Rest/Recover

Open Gym: 8am-10am

CrossFit: Main: Team ‘Kelly’ (30 min cap)2 person teams; Team mates run together, but can partition WB/Box jump reps as needed5 rounds for time:400m run30 box jump ups30 wallball Lvl6/5: 400m run (sub 10 min mile), 24/20” box, WB 20/14# 10/9′Lvl4/3: 300m run (10-11 min mile), 24/20′ jump or step, WB 20/14 9/8′Lvl2/1: 200m run

CrossFit: Main strengthE2MIN x 10 min (5 sets)5 Deadlift 0: 5x deadlift @35%5x jump tall box jump2: 5x DL @ 45%5x box jump4: 5x DL @ 55%5x box jump6: 5x DL @ 65%5x box jump8: 5x DL @ 75%5x box jump10: 5+ reps DL @ 85%

CrossFit: Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with

CrossFit: A. E3 min x 5 sets (15 min)5 back squats + 2 front squats at 70-80% of 1rm FS weight.*goal is 5-10% heavier than you performed 2 weeks ago. B. 3 sets for quality:8-10 single leg KB RDL each leg10-15 glute bridge (db/kb/bb):45 each side, side plank.

CrossFit Main: 20 min clock; P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2.Farmers carry out 50m/ carry back 50mP3. rest Lvl6: farmers carry 88/70, 100% BS carry weightLvl5: 70/53, 90%Lvl4: 53/44, 80%Lvl3: 44/35, 70%Lvl2: 35/26, 60%Lvl1: 26/18, 50%

Rest and Recover

Open Gym: 8am-10am

CrossFit Main Teams of 3: 20 min clock;P1 pushes sled down 25m. and back 25m.P2 holds sandbag in bear hug positionP3 restsThen 3 goes to 1, 1 goes to 2, 2 goes to 3…*rotate through P1-2-3 each 25m push/hold Lvl6: sled 4×45/2×45, bag 150/125#Lvl5: sled 4×35/2×35, bag 125/100Lvl4: sled 4×25/2×25, bag 100/75#Lvl3: sled 4×15/2×15, bag