Friday’s WOD

Warm-up (all classes): 2 Rounds For Time: 5 Burpees 5 Pull ups 10 Lunges (alternating) 200 M Run BootCamp: 4 Rounds For Time: 100 M KB Farmer Carry 53/35/26# (1 KB in each hand) 200 M Run -then- For Time: 25 Pull-ups CrossFit: Skill: Burgner   Conditioning: CrossFit Open Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps CrossFit Open Workout 15.1a 6 minutes to find 1-rep-max clean and jerk *Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. *Post rounds and reps completed

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Thursday’s WOD

Warm-up (all classes): 1 Mile Run or 2 Mile Bike CrossFit: Strength: Weighted Sled Push: 3X Low Handles 3X High Handles *rest between reps Conditioning: 8 Minute AMRAP: 3 Hang Power Cleans 115/75/55# 6 Toes to Bar 9 Air Squats *rest 4 min 8 Minute AMRAP: 20 Lunges (alternating) 20 Abmat Sit-ups 20 Double Unders Cool Down: Tabata Parallette/Box L-sit Holds *20 secs work, 10 secs rest. 8 cycles.

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Wednesday’s WOD

Warm-up (all classes): 50 Calorie Row BootCamp: 12 Minute AMRAP: 10 Front Rack KB Walking Lunges 53/35/26# (1 step = 1 rep) 10 Supine Ring Rows 10 WallBalls 20/14# CrossFit: Connectivity: Deep Couch Stretch 3×0:20 each leg Thoracic Spine Barbell Stretch 3×0:20 Strength Back Squat (based on 1RM squat): 1×3@85%, 3×2@90%, 1×3@85% *rest exactly 90 seconds Conditioning: “Heavy Fran”/ Reps For Time 21-15-9: Thrusters 135/95/65# Pull-ups

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Tuesday’s WOD

Warm-up (all classes): 15 Burpees 15 Back extensions 1 X Minute Handstand Hold 10 Pull-ups   CrossFit: Skill : Junk Yard Dog -then- Burgner   Conditioning: 2 Rounds For Time:  50 Overhead Squat 65/45/35# 40 Bar Bent-Over Rows 65/45/33# 30 Push Press 65/45/33# 20 Bar Upright Rows 65/45/33# 10 Bar Bicep Curls 65/45/33# 400 M Run

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Monday’s WOD

Warm-up: 5 Minutes of Jump Rope   BootCamp: 3 Rounds For Time: 15 Kettlebell Swings 53/35/26# 15 Burpees 15 Grasshoppers (R+L=1 Rep) 15 Hollow Rocks   CrossFit: Strength: EMOM for 10 Minutes: 3 Position Snatch Floor Hang Power "Position"   Conditioning: 3 Rounds For Time: 15 Hang Power Snatch 105/70/45# 15 Burpees 15 Grasshoppers (R+L=1 Rep)      

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