Friday

Food for Thought:
Eye on the Prize Friday
What was a highlight of your week?

Warm Up:
20 Easy Burpees
+ 10 Revere Lunge with Twist
10 Barbell Press with :10 Hold
10 Inchworms

Strength/Skill:
Split Jerk
2-2-2-1-1-1

WOD:
27-21-15-9
Front Squat (115/75)
Bar Facing Burpee
*14 min Cap

Cool Down:
1/2 Kneeling Palm/Upside Down Press 15/arm x 2

Thursday

Food for Thought:
This or That Thursday
Would you rather be able to talk to animals or speak all human languages?

Warm Up:
Tabata Double Unders
+ 10 Banded Side Steps
10 Steps Heel Toe Walking Stretch
20 Reps/Rolls/Side of Anterior Tib Smash

Strength/Skill:
Sumo Deadlift 5-5-3-3-1-1

WOD:
For Time:
300 Double Unders
*8 min Cap 

Cool Down:
:30 Dead Hang + 5 Jefferson Curl x 3

Wednesday

Food for Thought:
Wellness Wednesday
What’s your favorite sport to play?

Warm Up:
20 Easy Burpees
+ 10 Toe Touch Squats with Sky Reach
10 Cat/Cows
10 Scap Pull-ups into Kipping Swings

Strength/Skill:
OHS from Rack
3-3-3-3-3

WOD:
12 min AMRAP:
10 Right Arm Dumbbell OHS (50/35)
5 Bar Muscle Ups
10 Left Arm Dumbbell OHS
15 Toes to Bar

Cool Down:
Thoracic Extension over Foam Roller + KB Arm Bar (10 + 5/arm) x 2

Tuesday

Food for Thought:
Tuesday Jokes
What is the one thing that track coaches, construction workers and dentists have in common?

Warm Up:
400m Run
+ 10 Steps Heel/Toe Walk
10 Leg Swings
10 Glute Bridges

Running Warm Up Drills

WOD:
Run 400m x 8
Rest :90
*31 min Cap

Cool Down:
3:00 Passive Squat Hold

Monday

Food for Thought:
Motivation Monday
Why do you CrossFit?

Warm Up:
Tabata Jump Rope
+ 10 Reverse Lunges with Twist
10 Scorpions
10 Banded Good Mornings

Strength/Skill:
Close Grip Barbell Bench Press @31X1 Tempo
6-8 Reps x 4 Sets

WOD:
3 Rounds for Time:
200m Suitcase Carry (24k/16k)
20 American Kettlebell Swings
20 Suitcase Step-ups (24"/20")
*15 min Cap

Cool Down:
Wrist Work
1:30 Soft Tissue
1:30 Stretching

Saturday

Food for Thought:
Ice Breaker Saturday
Partner up and learn something new about your partner and introduce them to the class!

Warm Up:
600m Run
+ 10 Cossack Squats
10 Thoracic Rotations
+ Ido Portal Scap Routine

Strength/Skill:
Snatch Grip Deadlift + Hover Squat Snatch + Squat Snatch (2+1+1) x 4-5 sets

WOD:
3 x 6:00 Rounds:
600m Run (together)
Max Squat Snatch with Remaining Time (135/95)
Rest 2:00 between Rounds

Cool Down:
1/2 Kneeling Palm/Upside Down Press 15/arm x 2

Friday

Food for Thought:
Eye prize Friday
What are you focusing on during GOAT time today?

Warm Up:
Tabata Double Unders
+ 10 Ankle Biased Split Squats
10 90/90 Hip Switches
10 Unweighted RDLs

Strength/Skill:
GOAT 17 min

WOD:
10 Pistols
20 Double Unders
20 Pistols
40 Double Unders
30 Pistols
60 Double Unders
40 Pistols
80 Double Unders
50 Pistols
100 Double Unders
*17 min Cap

WOD:
Wrist Work
1:30 Soft Tissue
1:30 Stretching

Thursday

Food for Thought:
This or That Thursday
Do you prefer running or rowing?

Warm Up:
3:00 Row
+ 10 Scorpions
10 Sit-ups
10 Leg Swings

Strength/Skill:
1 mile Run at 80-85% Effort

WOD:
25 min AMRAP:
20 Hand Release Push-ups
30 Sit-ups
40 cal Row

Cool Down:
:30 Dead Hang + 5 Jefferson Curl x 3

Wednesday

Food for Thought:
Wellness Wednesday
What healthy restaurants or meal services would you recommend in the city?

Warm Up:
Tabata Jump Rope
+ 10 Banded Good Mornings
:20 Planks
10 Scap Pull-ups into Kipping Swings

Strength/Skill:
Banded Deadlift
2-2-2-2-2-2-2-2-2-2 every :90 @55%+ bands
Double OH Grip

WOD:
21-15-9
Deadlift (225/155)
9-15-21 CTB Pull-up
*12 min Cap

Cool Down:
Thoracic Extension over Foam Roller + KB Arm Bar (10 + 5/arm) x 2

Tuesday

Food for Thought:
Tuesday Jokes
Why should you not trust stairs?

Warm Up:
20 Easy Burpees
+ 10 Steps Walking Groiner with Sky Reach
10 Toe Touch Squats
2 Wall Walks with :10 Nose and Toes Hold

Strength/Skill:
Pause Front Squat
3-4 Reps x 5 Sets (build)

WOD:
6 Rounds for Time:
5 Hang Power Cleans
10 Reverse Front Rack Lunges (155/105)
4:00 Max HS Walk/Wall Walk/BC 
*9 min Cap into 4:00 HS Walk

Cool Down:
3:00 Passive Squat Hold