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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  |
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