Sunday 10/29/17





squat clean from high hang 3-3-3

hang squat clean 3-3-3


3 each of:

– Snatch grip deadlifts (95/65)

– hang power snatch

– overhead squats

15 reverse crunch

20 toe reach

12:00 AMRAP


Saturday 10/28/17




Partner WOD:

20:00 AMRAP

Partner A-

30 pull-ups (partner B dead hangs)

30 kettle bell swings (partner B wall sits)

30 burpees (partner B planks)

switch after round is complete

*1 partner accumulates a total round at a time. Round worker must rest when partner needs to rest, and vice versa.

REMINDER: Coach Cara competes in her first USAW weightlifting comp today at Crossfit Shift in Lansing! I will be leaving immediately following class to go support her! ☺️☺️

Friday 10/27/17



6:00am, 7:00am, (7:00am 1 on 1), 5:30pm, 6:30pm mini session, 7:00pm 1 on 1


back squat 3-3-3-3

WOD 1:

8:00 E2MOTM Press Series (45/35)

strict press 6/4/3/3

push press 6/4/3/3

push jerk 6/4/3/3

split jerk 6/4/3/3

*coach calls out que- each individual lift is completed within 2:00, resting bar on rack between sets*

WOD 2:

box jumps

6:00 AMRAP