WOD

Monday! This should be quite the blitz!

Simple, bold. That’s the foundation of good CrossFit programming. With any luck we’re in the 7 minute land on something like this (longer is certainly OK) and it should be brutal!

The Workout:

4 Rounds For Time:
20/14 Calorie Row
20 Push-ups

Saturday AM

Remember guys! Only 8am today!!

Thanks πŸ™‚

Saturday’s 8:00am Power Hour!

Anyone wanna get breakfast after?

If you’ve got knee protection (simple knee sleeves are perfect) make sure you bring those, and then lunging outside works really well. If you don’t have them, think about picking up a pair locally somewhere, you’ll like them for sure, and if not then it’s inside lunging for you for sure!

Max Rounds in 15 Minutes of:
Trade Rounds with a buddy!

20 GHD Sit-ups
10 DB Single-Arm Overhead Walking Lunge Right (40/30#)
10 DB Single-Arm Overhead Walking Lunge Left (40/30#)

Roll out the mats and let’s get to it!

Hey guys, here’s a goodie πŸ™‚ Scaling will be plentiful as will practice and options. Be excited to train this handstand stuff, and to improve your pull-up power!

For Time:
15-12-9-6 Chest-to-Bar Pull-ups
Complete 10-ft. handstand walk after each set of pull-ups

I expect the workout to be moderate in length, and really heavily armed so to speak πŸ™‚

New Spin on an old favorite πŸ™‚

This is something we don’t do a ton of, but be ready, this is gonna be nasty and super sneaky πŸ™‚

5 Sets For Load: 10 Front Squats

Here’s what this means, your score is the combined weight of all the sets, so you want to keep the highest weight you can for all 5 sets of squats! 135+135+135+135+135 = 675! That’s potentially a whole heapin’ helpin’ of work πŸ™‚

Yay for strong legs, and better front rack positions!

Jumping Two Days in a ROW!!?

It’ll be fine πŸ™‚ Stretch out, warm-up, and if we need to scale, SCALE! It’s all good πŸ™‚

5 Rounds For Time:
10 Box Jumps (20/16”)
15 Sumo Deadlift High Pulls (115/75#)
20/15 Calorie Bike/Ski or 200m Run

This should be a good sweaty session for sure, as for outside box jumps, please please remember that we don’t want to kill our happy new roo boxes: use the 16″ ones, stacks of plates, and the OG box jump at 20″ is the tire that’s outside, if we move it off the wall we can easily get three people jumping on that well and safely. Booyah, kickin’ it old school.

You aren’t going to get the butt you want by sitting on the one you have

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