Mix It Up

WU
Coach Led 10 min
Strength
3x5 Push Jerk
WOD
Mix It up
8 rounds AQAP
5 Burpees
5 PJ @155
10 DU (attempts count)
10 Abmat Situps
PWOD
Handstand Hold Against Wall ALAP

RAWR

WU
3x8 CFWU
Inch worm across gym
Crab walk across gym
Strength
3x3 FS bar, 35%, 50%
Then
In 10 min Find max front squat
WOD
"RAWR"
10 Rounds
Sprint Row 100 m
Rest 1 min between each sprint

Vicious Cycle

WU
Length of gym
Forward Rolls
Backward rolls
Cartwheels left and right
Hold skin the cat 2 min total
Hold bridge 2 min total
Strength
5x5 front squat @ 80%
WOD
25 min AMRAP
Run 10 lengths of gym
40 Wallballs 20/14
10 Lengths of gym
30 Pushups
10 lengths
20 KB Snatches 2/1.5
10 Lengths
10 Walking Lunges with bar held overhead l&r leg = 1 rep
PWOD
Stretch


Vicious Cycle

What's a thruster?

WU
2x15 CFWU
SKILL
Cart wheels 2x LH 2X RH length of gym.
WOD
3 rounds AQAP
12 Thrusters 95/65
15 GHD Back Ext
5 Handstand Pushups
15 GHD Situps
PWOD
Roll back front

One Two Three Etc...

The CrossFit Open is coming soon! Have you registered?
WU
2x10 CFWU
Strength
5x3 DL
Work your way to a 3 rep max
WOD
20 min AMRAP
"One, Two, Three Etc."
Ascending ladder.
Start with 1 rep of each then 2 reps etc.
DL Bodyweight
KB Snatch 1.5/1 L&R
Burpee Box Jump 30/24
Jingle Jangle
PWOD
Mobilize

2 2 20 2 2

WU
AC 10 min
Strength
3x5 BS @ 75%
WOD
2, 2, 20, 2, 2
2 min sprawls
2 min Double unders
20 calorie row
2 min Slamball 20/10
2 min KBS 1/.5
PWOD
Tabata
Arm only Wallballs 20/14