SKILL/STRENGTH

Press - 5RM

WOD

21-15-9

Hang Power Clean 135/95lbs

Box Jumps 24/20"

More work being done at the new place.

SKILL/STRENGTH

Ring Play - Levers, Skin the Cat, L-Holds, Handstands:  Play with different ring skills, before and after the wod.

WOD

2k Row

EXTRA

Coach Janie Ab Blast

This is so awesome...

LYNNE

5 Rounds for Max Reps:

Body Weight Bench

Pull-Ups

Rest as needed between exercises/sets.

NO RAIN :)

5 Rounds for Time:

7 Thrusters 135/95lbs

200m SPRINT

IF IT RAINS :(

3 Rounds for Time:

30 Thrusters 65/45lbs

30 Double-Unders

SKILL

Muscle-Ups - work the transition or your weak point between sets of deadlifts.

WOD

Deadlift - 1RM

Extra

Ab Blast by Coach

Boomsauce keeping the bar a little too close during the Deadlift/Box Jump WOD at Regionals.

CROSSFIT LITE

SKILL

Kipping Pull-Ups

Kettlebell Swings

WOD

4 Rounds for Time:

10 Burpees

10 Kettlebell Swings

CROSSFIT

2 Person Team:

25 Handstand Push-Ups

50 Toes to Bar

100 Burpees

50 Toes to Bar

25 Handstand Push-Ups

Northeast Regionals

SKILL/STRENGTH

Snatch

WOD

800m

Snatch(full squat) x 10

400m

Snatch(full squat) x 10

200m

Snatch (full Squat) x 10

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

SKILL/STRENGTH

Work on a goat, skill or mobility between sets during the WOD.

WOD

1. Weighted Pull-Up (any grip) - 1RM
2. Max Strict Pull-Ups (any grip) - 2 attempts
3. Max Kipping Pull-Ups (any grip) - 2 attempts