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Week 1

Tuesday: 

Back Squat - 5 x 5 @ 75%

Strict Pull-ups - 5 x max effort

Thursday:

Front Squat - 3 x 4 @ 60% *must clean from floor

Clean - 10 x 1 @ 70%

Week 2

Tuesday:

Back Squat  - 3 x 5 @ 80%

Strict Pull-ups  - 5 x max effort

Thursday:

Front Squat - 3 x 3 @ 70% *must clean from floor

Clean - 10 x 1 @ 80%

Week 3

Tuesday:

Back Squat - 3 x 3 @ 85%

Strict Pull-ups - 5 x max effort

Thursday:

Front Squat - 3 x 2 @ 80% *must clean from floor

Clean - 10 x 1 @ 90%

Week 4

Tuesday:

Back Squat  -5 x 1 @ 90%

Strict Pull-ups - 5 x max effort

Thursday:

Front Squat - 3 x 1 @ 90% *must clean from floor

Clean - 10 x 1 @ 100+%

*Add 10lbs to Back Squat and repeat 4 week cycle

*Add 10lbs to Clean and repeat 4 week cycle

CrossFit

Warm-Up / Skills

3 Rounds:

5 x Groiner Squats
10 x ATW
10 x Shoulder Bridges

Trap/ Lat Mobility

Metcon

1500m Row
75 x KB Swings

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Question of the Day: What is your favorite beach activity?

CrossFit

Warm-Up / Skills

3min. Jump Rope

3 Rounds:

10 x Hip Bridges
10 x KB Swings
10 x Shoulder Dislocates

Shoulder and Back Mobility

“Elizabeth”

21-15-9
Clean
Ring Dips

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs
Comment: Question of the Day : What is your favorite TV series that no longer airs?

CrossFit

Warm-Up / Skills

Down the Floor:

2 x Frankensteins
2 x Stripper Pose
2 x Prisoner Lunges

30 x Kb Swings

Front Rack Mobility

Question of the Day: Who is your celebrity crush?

Metcon

15min. AMRAP

3 x Front Squat (135 / 95)
6 x Burpee Bar Hop
9 x TTB

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

Elements

Warm-Up / Skills

3 Rounds

10 x Squat to Stands
10 x KB Swings
10 x Leg Swings

Metcon

Tabata
Air Squats
KTE
Jump Rope

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

CrossFit

Warm-Up / Skills

3 Rounds:

10 x Good Mornings
10 x KB Swings
10 x sec. Pigeon

Hamstring Mobility

Strength

Exercise: Deadlift/lbs
Reps: 5 x 3 @ 75%

Metcon

3 x 400m Run
*1 min Rest between runs

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Question of the Day: What is a habit that you picked up, or dropped?

Elements

Warm-Up / Skills

3 rounds
10 x Shoulder Dislocates
10 x Squat to Stand
10 x Prisoner Lunges

Metcon

4 Rounds
7 x Strict Press
7 x KTE
200 m Run/ Row

Result Type: Time
Male Rx: 65 lbs
Female Rx: 107 lbs

CrossFit

Warm-Up / Skills

3 Rounds
10 x Shoulder Dislocates
10 x Ring Rows
10 x Squat to Stands

50 x Mt. Climbers (Total)

Hip Mobility

Metcon

Partner WOD…
5 min AMRAP
Burpees
5 min AMRAP
KB Snatch (53/35)
5 min AMRAP
Goblet Squat (53/35)

*One partner works at a time

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Question of the Day: What was your first pet?

Elements

Warm-Up / Skills

3 Rounds
10 x Squat to Stand
10 x Shoulder Dislocates
10 x Squat Thrusts

Metcon

Ladder 10-1
Front Squats
Ring Dips

Result Type: Time
Male Rx: 75 lbs
Female Rx: 45 lbs

CrossFit

Warm-Up / Skills

3 Rounds

10 x ATW
10 x Good Mornings
10 x KB Swing

Trap Mobility

Metcon

Surprise 13.4!!

7 min. AMRAP
3 x Clean and Jerk
3 x TTB
6 x Clean and Jerk
6 x TTB
9 x Clean and Jerk
9 x TTB
…

Result Type: AMRAP
Male Rx: 135 lbs
Female Rx: 93 lbs
Comment: Question of the Day: What is your favorite condiment?