Tiago and April the original Elm City CrossFit Couple ~ 2009

Inevitably in every family, at some point in time, you need to let go. As you continue on your adventure together we at Elm City City CrossFit wish you all the best. We are letting you go, but you will always have a home here as one of the original founding members. May you never forget your roots and rest assured you will be truly missed.

Warmup: 4 Rounds of

10 Medball Push Presses

10 Medball Russian Twists

10 Medball Front Squats

++++++++++++++++++++++

Strength: DeadLift 5! ~ Increasing Loads

++++++++++++++++++++++

"April & Tiago"

WOD: 10 Minute AMRAP

1 Box Jump 24/20"

1 Deadlift 225/135#

2 Box Jumps

2 Deadlifts

3 Box Jumps

3 Deadlifts... Increase by 1 Rep each round until time is called

-----------------------------------------------------------------------------

Endurance: meet at ECC @ 6 am

Row 5K

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++

WOD: 5 Rounds for Time

6 Power Cleans 185/115#

3 Bar Muscle Ups

Rest 10 minutes

6 Minute AMRAP

6 Back Squats @ BW

3 Ring Muscle ups

==========================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Group - Everyone is welcome!

==========================

Monday

Warmup: 10  minutes of

40 Rope slams

30 seconds L-Sit Holds

20 mountain climbers

10 OLY bar walking lunges

5 KBS

+++++++++++++++++++++++++++

Strength/Skill: Snatch 3x3, 3x2, 4x1 ~ Increasing Loads

+++++++++++++++++++++++++++

WOD: For Time

24-21-18-15-12-9-6-3

Pushups

Ab Mat situps

dumpster dash

Warmup: 4 Rounds of

10 wall balls

10 box step ups

10 jumping jacks

1 dumpster dash

++++++++++++++++++++++++

Bodybuilding Buy-in (flex Friday)

3x Each super set (each couplet should be done back to back with no rest between each movement - only rest between each round)

SuperSet#1: 8 seated dumbbell presses + 8 standing dumbbell high pulls (can use different weights)

SuperSet#2: 8 overhead tricep extension + 8 banded facepulls

SuperSet#3: 8 oly bar bent over rows + 8 standing oly bar curls

+++++++++++++++++++++++++++

WOD: For Time

10! of

Calorie Row

Deadlift 275/155#