Saturday

Warmup: Coaches Choice

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Super Saturday

"Allison" 

For Time:

1000 Meter Row

25 PUllups

25 Wall Balls 20/16#

25 Power Cleans 95/65#

25 Bar over Burpees

25 Thrusters 95/65#

25 Toes to Bar

1 mile run

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

**7 am Sunday Funday - Everyone Welcome ~ even non members

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Monday

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Front Squats x 5 (moderate weight)

B - Weighted Back Extensions x 8 (using plates)

*Rest between rounds as needed

WOD: 15 Minute AMRAP

15 Wall Balls 20/16#

15 Knees to Elbows

15 Calorie Row

Happy Birthday to the official First Lady of Elm City CrossFit 

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

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Body Building Friday

4 Rounds ~ not for time

10 DB Bench Press

10 Single Arm DB Rows (10 on each arm)

10 OLY bar High Pulls

10 DB Side Raises 

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WOD: 4 Rounds For Time

Run Around the Building

15 Snatches 95/65#

15 Buprees

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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Buy-in: 1 Mile Run

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WOD: Team Total ~ Teams of 2 

7 Minutes to Establish a 2 Rep Max at Each Station with 3 minutes rest between each

Station 1: Deadlift - 2 Rep Max 

Station 2: Front Squat - 2 Rep Max

Station 3: Hang Clean - 2 Rep Max (can be hang squat clean)

**Score = total weight for the team