All

None

Movement Details - Men
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Movement Details - Women
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

All

None

4 Rds For Time

10 Burpee Pull-ups
10 Wall Ball
10 Wind shield wipers

All

None

Warm Up: Coachs Choice
WOD: 3 mins 1min rest,
then 2 mins 30 sec rest , 1min

- Ladder air squats down , zig zag back
- MB Pike Sit-ups
- Sumo DL High Pull
- Ring Dips

All

None

10 minute AMRAP

10 Thrusters -

10 Bar facing burpees



5 minute Rest then

EMOM (x10)

10 KBs

20 Mountain Climbers

MOBILITY

All

Partner

200m Row Sprint

15 hurdle jumps 24/20

10 Front Squats (115/85)

5 Wall Walks

B. The Blaster
200m Run Sprint

15 Wall Balls
10 Ball Slams

5 Pull-ups

All

Labor Day

50 reps of each for time:

-Ball Slams

-Burpees over the box (20/24)

-Good Mornings (45/35)

-Knees to Elbows

-Push ups

-Push Press (45/35)

-Pull ups

-Situps

-Windshield wipers

All

CC

CrossFit Total

Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM

Mobility

All athletes must follow the appropriate rules as posted on the website. Good Luck!!

All

Coach's Choice

None

Skill - Row Row Row Your C2 review then 500m row for time

WOD -

"Crazy 8"

8 Minute AMRAP

8 KB Deadlifts

8 KB swings

8 Goblet Squats

Mobility

All

New Year WOD

20 Situps

14 SDLHP

200m run

20 Pushups

14 Burpee pullups

200m run

20 Box Jumps

14 Wall Walks

200m run

20 KBs

14 T2B

200m run

20 Pop Squats

14 Wall Balls

200m run

20 Double Unders

14 Turkish Getups

200m run

All

None

1-1-1-1-1-1 Back Squat then 1RM

WOD -

34 Push Press (95/65#)

34 Wall Balls (20/14#)

34 KBs (1.5/1 pood)

34 Hang Power Cleans (95/65#)

34 Double Unders

Then Cash Out..34 BBs (Birthday Burpees)