Skill:

Hand-Stand Push Up Ladder 1-2-3-4-5-6-7…. UB sets up to failure

Conditioning:

21-15-9

Leg Raises

Back Extensions

Burpees

Strength:

Shoulder Press – 5@75%, 3@85%, 1+@95%

Conditioning:

2 x 4 Min. AMRAP <Rest 4 Min. Between>

10 KB Snatch to OH KB Squat

30 Double Unders

Cool Down: 400M Run w/ plate (45/25)

Conditioning:

For time, partition reps/rounds as desired:

45 Clapping Pushups

45 Deadlift (225/135)

45 Sit-Ups

Skill: To be done as cool-down

Death by Toes-to-Bar

Coaches Note:

Assignment for everyone at the gym this week, introduce yourself to someone new and ask them a question about themselves.  We’ve got a lot of cool new people in the gym and you never know what you’ll find out about someone!

Strength: Squat – 5@75%, 3@85%, 1+@95%

Conditioning:

4 Rounds

200 M Run

12 Thrusters (95/65)

<Rest 2 Min Between>

Coaches Note:

Just a reminder to please be mindful of picking up after yourself when your WOD is complete.  We’re all doing good about getting equipment back in it’s place, but I have noticed an abundance of trash, particularly water bottles, left laying around the gym lately.  Please help us keep a clean and safe work area for the next group by picking up all equipment and trash when you are done with your WOD.  Thanks!

Strength: Deadlift – 3@70%,  3@80%, 3+@90%

Conditioning:

5 Min. AMRAP

20 Double Unders

15 Front Squats (115/75)

<Rest 1 Min>

4 Min AMRAP

20 Double Unders

15 Front Squats

<Rest 1 Min>

3 Min. AMRAP

20 Double Unders

15 Front Squats

<Rest 1 Min>

2 Min AMRAP

20 Double Unders

15 Front Squats

<Rest 1 Min>

1 Min AMRAP

20 Double Unders

15 Front Squats

Skill: Hand-Stand Push Up

Beginner – 3 x 5

Experienced – 3×10

Conditioning:

50 Sit-Ups

40 OH Waiter Carry Lunges (45/25) w/ plate

30 Hand Release Push-Ups

20 Knees-to-Elbow

400M Run

20 Knees-to-Elbow

30 Hand Release Push-Ups

40  OH Waiter Carry Lunges (45/25) w/ plate

50 Sit-Ups

Strength: Shoulder Press – 3@70%,  3@80%, 3+@90%

Conditioning:

7 RFT

7 OH Squat (95/65)

7 Push Press (95/65)

7 C2B Pull Ups

Cool Down: Tabata Plank Holds

Skill: Toes-to Bar

Beginner – 3 x 5

Experienced – 3×10

Conditioning:

5 Rds

21 KB Swings

15 Box Jumps

9 Ring Dips

Cool Down: 200 M KB Farmers Carry

Coaches Note:

Are you using the programmed “Skill” components to get better,,, or is it just something you are going through the motions on?  EVERYTHING we do is programmed for a reason,,, if you want to reach your goals, whatever they are, giving 100% to everything that coach asks of you is required.  Your coaches are watching the workouts, we’re noting where your frustrations are, what movements and skills give you the most problems, and these “skill” sessions are there to allow you time to get better outside the pressure of the clock.  Whether you’re here to become the best CrossFit athlete you can be, loose a few pounds, or grow a really awesome beard, 100% effort and commitment to giving every component on that board is required whether it be Warm-Up, Skill, Strength, WOD or Cool-Down.

Strength: Squat – 3@70%,  3@80%, 3+@90%

Conditioning: For Time 30 Curtis P’s (135/95)

Every Minute on the Minute perform 2 Bar Facing Burpees

Coaches Note:

Yes, some WODs are just programmed to make you not only physically harder, but mentally tougher as well.