• 11/21
  • Warm Up:
  • Active Mobility - 5 mins
  • then:
  • 100 Singles 
  • 10 Burpees
  • 10 min AMRAP
  • Strength:
  • Squat Cleans 5x3
  • Hang Cleans 3x3
  • WOD:
  • 20 Strict Push Ups
  • 20 Sit Ups - hands behind head
  • 5 RFT


Warm Up:Wall ball and Slam Ball DrillsStrength:Front Squat 5x3Back Squat 3x3WOD:500m Row or 20/25 Cals on Bike15 Back Squats (35/45)15 Roll Outsx2


11/19Warm Up:Coaches CallStrength:Shoulder Press 5x5WOD:4 rounds1 minute StationsPush Press (65/95)Box JumpsDU's (x2=singles)


Warm Up:Jog Block with MBLight DB Warm Up- Coaches CallStrength:Thrusters3x4WOD:10 push Ups10 K2E10 Thrusters10 Burpees5RFT


"Nutts"For time:10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10'200...


Warm Up:Coaches Call:Banded OH DB SquatsWall Step UpsBear CrawlPlank Shoulder TapsStrength:OH SquatsWOD:400m Run15 OH Squats 3 RFT


11/14Warm Up:Coaches Call Practice:HSPU/HS Walk- 15 minsWOD:10 Front Squats15 burpees over bar20 Pike Sit Ups15min AMRAP


Warm Up:Banded Mobility Drillsthen:100m Side shuffle25 jump jacks20 Push Ups5 Kip Swingsx3Practice:Pull Ups & SA DB SnatchWOD:10 DB Snatch Right...


Warm Up:Coaches Call Active MobilityStrength:Deadlift 5/5/4/4/3/3WOD:1 min Sumo Deadlift (75/105#)1 min ab mat sit ups1 min Push Press1 min ab mat sit...


Warm Up:5 Inchworms6 perfect lunges7 burpeesx3Strength:Push Press3x4WOD:400m Run50 Walking Lunges4RFT


CrossFit Games 20.5 WOD:Warm Up:20 push ups + 20 shoulder taps8 Squat with thoracic rotations5 Dive Bomber push Ups5 Kip swings + 1 C2B or MU30 sec...


Warm Up:Coaches Call active mobilityDiscuss/review 20.5WOD:400m run25 Squats (add weight if not doing 20.5)25 Sprawls1 minute weighted plank4RFT


Warm Up:Foam Roll LatsBanded OH Pass & squats Banded 1/3/5's"Raise the Roof" as a groupStrength:Bench Press 4x5Ring Rows 3x Max...


Warm Up:1 min each circuit x3High Plank with shoulder tapsHollow Rocks and HoldPlank Push UpsKneeling MB ChopsSingle Leg Ball SlamsWOD:400m Run4/4...


Currently look at 14 days worth of workouts. See: 14 days | 30 days | 60 days
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