Week#1 Loading Tuesday

Warm up

Jump rope 2 minutes

Inversion-skin the cat-lower

Hollow rocks

Super rocks

Skill

Strict press

WOD

Complete the following:

Ring dips 25-20-15-10-5

Strict press 3-3-3-3-3

CFE
Dynamic warm up

Mobility
Mash glutes and calves

Skill
Strict press

WOD
15 minute AMRAP
3 strict press
200m run with 10 pound plate

Week#1 Loading Monday

Warm up

400m run

Tire flips

Skill

Running with the sandbag

WOD

15 minute AMRAP

1 prowler suicide

200m sandbag run

Let Me Tell You About CrossFit

Week#3 speed Saturday

Partner Warm up
MB sit ups
MB rotations
MB chest pass
MB bucket toss
MB hip pass

Skill
Farmer's walk

TEAM WOD
(in TEAMs of 4)
15 minute AMRAP
20 meter prowler push twice from each teammate
20 meter famer's walk twice from each teammate

Week#3 speed Friday

Warm up

Practice 2 minutes of double unders

Reverse wall climbs

Candle stick

Planche push ups

Dips

Skill

HSPU

WOD

 2 rounds of:

40 OH walking lunges holding a plate

30 box jumps

20 pull ups

10 HSPU

Week #3 speed Thursday

Burgner Warm up

Jump shrug

Scare crow

Muscle snatch

OHS

Drop

Squat snatch

Skill

Squat snatch

WOD

12 minute AMRAP

10 squat snatches

25 double unders

Week#3 speed Wednesday

Warm up

V-ups

Hallow rocks

GHD sit ups

Toes to bar

Skill

Rope climbs

WOD

15 minute AMRAP

Row 10 calories

1 rope climb

10 burpees

10 jump lunges

Week#3 speed Tuesday Never forget 9/11/2001

Warm up

Rope climbs

Pull ups

OHS barbell

Strict ring dips to true support

Skill

Thrusters

WOD

3 rounds of:

9 thrusters

11 wall climbs

Then…

2001 Row

Week#3 speed Monday

Warm up & Skill

Break down squat clean technique

Review push press from the front and behind the neck

WOD

Bear complex

Complete 7 rounds of the following:

Squat clean

Front squat

Push press

Back squat

Push press

August Highlights