WOD

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 […]

CrossFit Main: 3 person teams; all partners work at a same time, but cannot move on to next movement, until all partners are done with their work stationAMRAP 20 min; Lvl6/5: 24/20” jump on-over, 20/14- 10/9′Lvl4/3: 24/20” jump or step, 20/14 9/8′ (scale bike down to 10-12 cals)Lvl2/1: any” jump or step, 14/10, 9/8′ (scale

CrossFit Main:Bench press + DB bent over rowE2:30 x 12:30 (6x)0: 5 bench press x 35% of 1rm PP 2:30: 5 bench x 45% + 5 BOR5: 5 bench x 55% + 5 BOR7:30: 5 bench x 65% + 5 BOR10: 5 bench x 75% + 5 BOR12:30: AMRAP bench x 85%bonus: +5 BOR

Main BMU-Russian swing ‘Nate’AMRAP 20 min;2 Bar muscle ups4 handstand pushups8 russian KB swings (heavy) Lvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU based on test weekLvl5: CTB- un-assisted, HSPU to mat, 70/53#Lvl4: chin over bar, HSPU- 1 abmat, 53/44#Lvl3: band pullup, HSPU- box, 44/35#Lvl2: band pullup, HSPU- box, 35/26#Lvl1: ring row, seated DB

CrossFit: Main strength E2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps2:30 5x CLEAN @ 45%5x BJ5: 5x Clean @ 55%5x BJ7:30: 5x Clean @ 65%5x BJ10: 3x Clean @ 75%5x BJ12:30: AMRAP reps Clean @ 85%5x BJ

Rest & Recover

Open Gym: 8am-10am

CrossFit: Main: E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 2 push press10: 2×60-65% of 1rm pp, every 2 min, increase by ~5% jumpsE2 min x 10 min: 1 push jerk20: 1x 65-85% of 1rm PP, every

Main: 2 people per station; I go/you go style.. 5 rounds: 40 min:1 min Row, 1 min rest1 min Bike, 1 min rest1 min ski, 1 min rest1 min run, 1 min rest *try to run 100/150/200m.*goal for the stimulus is to push the pace of each min of work, knowing that you’ll get a

CrossFit For time: 30 min cap2 person teams, share work anyhow50-40-30-20-10 reps;Calorie bikesitupsDDB bench press Lvl6/5: straight leg abmat situps, DDB 50/35#Lvl4/3: bent knee situps, DDB 35/25Lvl2/1: plank hold for equal time as needed, DDB 25/15#