Warmup: 15 minutes of

30 banded pull aparts

20 standing banded high pulls

10 medball cleans

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Skill: 10 minutes to work on rope climb practice

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Power Couple - Emily and Tyler ~ Good luck out west

WOD: "Tyler & Emily" -

This workout is in honor or Tyler and Emily who have been Elm City CrossFit members for many years! We wish you well in your new home with new adventures and best of luck. You will be dearly missed by our community.

4 Rounds for Time

10 Thrusters 135/95#

20 Pushups

30 Situps

40 Calorie Row

50 Double Unders

400 meter run

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Endurance: Meet at ECC @ 6 am 

10 x 200 meter row + 200 meter run ~ Self Regulated Rest

Saturday

Warmup: Coaches Choice

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Super Saturday WOD --> For Time

50-40-30-20-10

Sumo Deadlift High Pull 95/65#

Calories Row

GHD Situps

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Sunday

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

**7 AM Sunday Funday 

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Monday

Warmup: 6 rounds of

12 Standing Leg Swings 

12  pushups

12 jumping jacks

12 PVC Good mornings

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Strength: Push Press 3x10 @ 40-50% of BW 

*with 10 weighted ring rows after each set

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WOD: 21-15-9

Deadlift 185/115#

Burpee over bar

Pullups 

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Buy-in: Body Builder Friday

4x10 Dumbell Incline press 

4x10 Trap bar Shoulder Shrugs

4x10 Plate Raises

4x10 Standing Single Dumbell Tricept Ext

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WOD: 5 Rounds for Time

20 Push Press 75/55#

400 meter run