Saturday

 The latest Cohort Cast with Brad Marshall on youth addiction and gaming. Amazing convo.

The latest Cohort Cast with Brad Marshall on youth addiction and gaming. Amazing convo.

CrossFit

Saturday

2 Rounds for time

15 Clean and Jerk 135/95

15 Burpee O Bar

2 Rounds for time

15 P/Snatch 95/54

15 Burpee O Bar

2 Rounds for time

15 Thrusters 75/55

15 Burpee O Bar

CF Performance

Saturday

a) 18.3 2 Rounds for Time

100 Double-Unders

20 Overhead Squats (115/80 lb)

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches (50/35 lb)

100 Double-Unders

12 Bar Muscle-Ups

Time cap: 14 minutes

b) Amrap 7mins

7- Power Cleans 185/115

7- Defecit HSPU

Friday

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CrossFit

Friday

a) 2 Rounds For Reps

1mim Row Calories

1min Wall Ball

1min Pistols Swings 16/12

1min Rest

b) Complex x6 rnds Snatch

2 hang high pulls

1 hang snatch or hang squat snatch

c) Midline Amrap 7minutes

7- Hollow Rocks

7- V-Snaps

7- Super Man Lifts

CF Performance

Friday

a) Split Jerk Complex

5x1 mod

1 split jerk

1 split jerk drop

1 split jerk

b) Open Wod.14.4

60-calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans, 95 lb.

20 muscle-ups

Fitness Fridays 6:30pm

200m Walking Lunge

400m Run

50 kb swing 16/12

400m Run

200m Walking Lunge

400m Run

50 kb swing 16/12

Thursday

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CrossFit

Thursday

a) 5 Heavy Rounds

1 P/Clean+ 1 Full Clean + 1 Cluster

b) Amrap 18mins

15 Power Clean

12 OH Squat

9 Push Press

400m Run

*MD

CF Performance

Thursday

a) Airdyne Pairs

10 Rnds

30sec Airdyne

30sec KBDLifts

30 Sec Rest

b) Amrap 12Mins

200m Run

1 Legless RClimbs

5 Toesto Bar

5 Thruster 135/95

Midline: 4 rndz

12- Pike L Kicks

6- STTBar

12- Evil Wheel

6- STTBar

12- Heavy Revers Hypers

Wednesday

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CrossFit

Wednesday

a) Pairs 16mins

80 Deadlifts

60 Box Jumps

40 Toes To Bar

*185/115 or MD

b) Accesories 12minutes

S/Arm oh walks KB L/R 16/12

2laps each side

S/Arm Rows 12/12

S/Arm Strict Press 12/12

CF Performance

Wednesday

a) Snatch Complex

5 Heavy Sets

2 H/Pulls

1 Snatch

1 OHSquat

b) For Time:

50 Alt DB Snatches

50 DB Step Overs

50 Burpee's

c) 4 Rounds

7 B/Muscle Ups

7 Jump Overs

14 Alt Lunges

Monday

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CrossFit

Monday Post HERB

a) Squat Clean

2/2/2/1/1/1

Build to heavy single

(up from last week)

b) 12mins Amrap

30 Wall Balls

20 KB Deadlifts

10 Burpee

CF Performance

Monday

a) Clean Complex

5 Heavy Sets

2 H/Pulls

1 Hang squat clean

1 front squat

b) For Time:

1km Run

4 Rounds

5 Ring Muscle Ups

10 DBLKB ASnatch 16/12

50 Double Unders

c) 4 Rounds

1 legless R climb

1 Rope climb

5 inch worms

Saturday

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CrossFit

Saturday

Clean and Jerk

5x2 (full clean)

b) Capped at 26minutes

5 Wall Walks

5 Rounds Of Cindy

10 Full Clean And Jerk HHD or 185/115

5 Rounds Of Cindy

5 Wall Walks

CF Performance

Saturday

Clean Complex

every 2minsx 6 rnds

2 H/S/ Cleans + 2 Front Squats

(heavy load for all 6)

Amrap 11minutes

7- Bar Muscle Ups

14- Box Jumps

21- DB P/Cleans 22.5/15

3 rounds

100m F/Carry 32/24

5 Wall Walks

10 Strict Pullups

Friday YAYYYY

 Yeh the girls

Yeh the girls

CrossFit

Friday

a) EMOM x 4

1) 10 Thrusters 96/65

2) 14/10 Cal Adyne

3) 10 HPCleans

4) 2 Rope Climbs/ 11 ring rows

5) Rest

b) E2MOM x2 (20mins)

1) Pigeon L/R 1min

2) Childspose

3) Fragon L/R 1min

4) Standing Split

5) Rest

CF Performance

Friday

3RFT: (Cap 8mins)

9- SDLHP

10- Power Snatch 115/85

11-Over Head Squats 115/85

3RFT: (Cap 8mins)

3- Rope Climbs

9- Candle Stick Pistol

15- Box Dips

21- Pullups

Fitness Fridays 6:30pm

2 rounds

60 Cosaks

60 Jump Squats

15 Burpee Pullups

60 Ab mat sit ups

60 Walking lunges

30 Burpee