Workout of the Day

11/10/17

November 9, 2017
Barbell Warm-up Sets 1-2) Snatch Balance + 2 Overhead Squat Sets 3-5) Snatch Balance + 1 Overhead Squat Sets 1-2) High Hang + Hang Snatch Sets 3-4) Hang Snatch + Snatch from 2in Below Knee Sets 5-6) Snatch Lift Off + Snatch Sets 7-8) Snatch x 1 Workout of the Day 90sec Strict Pull-up Rest 30sec 90sec HR Push-up Rest 30sec 90sec Goblet Squat or Sandbag Squat (bear hug) Rest 30 60sec Strict Pull-up Rest 30sec 60sec HR Pus

11/9/17

November 8, 2017
Mobility: Hip Flexors & IT Band Midline: EMOM x 12 1) Hollow Hold x 30-45sec 2) V-up or Tuck-up x 15-20 3) Ring Full Support Hold x 30-45sec 4) Pike Ups x 15-20 (scale to single leg) Workout of the Day Pick One: Option 1- 5K Row Option 2- 5K Run Option 3- 10K broken into 5K Run + 5K Row in either order Option 4- 3-4rds NOT for time 2 Rope Climb 10 Parallette Pass Thru w/ push-up & dip 16 Alt Pistols 25

11/8/17

November 7, 2017
Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 1b) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day For total time 200m Run 25 Wall Ball Rest 2min 200m Run 15 HSPU 25 Wall Ball Rest 4min 200m Run 15 HSPU 25 Wall Ball 35 Parallette Facing Burpees

11/7/17

November 6, 2017
Team Warm-up Strength: Deadlift 5 x 75/80/85% Workout of the Day: 2 person team. Coaches pock teams. Split reps/meters evenly each round. 4rds each for total time 500m Row 40 Russian KBS (53/35) 30 Box Jump Overs (24/20) Finish: 3sets/EMOM x9 40s Hang Sequence 30s Hollow Rock/Hold 20s Side Plank (each)

11/6/17

November 5, 2017
Warm-up: 200m Run then 3rds of: 6 Horizontal Ring Row @2112 4 ¼ Front Squat 6 Thruster Strength: Every 2min x 10 Sets 1-4: Tempo Front Squat @33X1 x 2 reps Set 5: Front Squat x 3 reps at last weight, no tempo Workout of the Day 10 Hang Squat Clean (135/95) 10 Bar Muscle-up 20 DU 10 Hang Squat Clean 20 Chest to Bar Pull-ups 30 DU 10 Hang Squat Clean 30 Pull-up 40 DU

11/3/17

November 2, 2017
Workout of the Day 7min AMRAP 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) Rest 3min 7min AMRAP 50 Push Press (115/75) 50 Push Press (135/95) AMRAP Push Press (155/105) Rest 3min 7min AMRAP 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) *Courtesy of CompTrain w/o bench press

11/2/17

November 1, 2017
Mobility: Chest/Pec Skill: 10min Pistols Option 1) Coach Katie’s Birthday Workout CrossFit Games Workout 12.1 https://games.crossfit.com/workouts/open/2012 Option 2) 600m Run/Row 10 Alt Pistols 20 Leg Raises 30sec Side Plank (R) 400m Run/Row 10 Alt Pistols 20 Leg Raises 30sec Side Plank (L) 300m Run/Row 10 Alt Pistols 20 Leg Raises 30sec Side Plank (R) 400m Run/Row 10 Alt Pistols 20 Leg Raises 30sec Side Plan

11/1/17

October 31, 2017
Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 1a) Tempo Bench Press @ 21X1 x 5 Rest 60sec 2) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day 4rds 6 Strict Pull-up 100m Sprint 12 OH DB Walking Lunge Steps (25/15) 100m Sprint

Grace

October 30, 2017
Barbell Warm-up Oly: 12min to build to a heavy Power Clean & Jerk Workout of the Day “Grace” 30 Clean & Jerks for time

10/30/17

October 29, 2017
Warm-up: 200m Run then 3rds of: 8 Front Rack Rev Lunges 6 Strict T2B @2111 6 Spiderman Stretch Strength: Tempo Front Squat @ 33X1 3-3-2-2-2 Workout of the Day EMOM x 9 with the clock counting up 1) 8 T2B + 20 DU 2) 4 Lateral Bar Burpee + 6 Front Squat (115/75) 3) 12/10 Cal Row Then @ 10:00 on the clock, 50 Wall Ball (20/14)

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