Thursday 3/1/18



6:00am, 5:30pm, 6:30pm Level 1


each athlete will cycle through 4 rounds with an 8:00 clock of:

9 calories bike

9 hang muscle cleans, light weight (determined by coach)


4 Turkish get ups followed by core work; 4 rounds (details on whiteboard)

Group Mobility:

last 15:00-20:00 of class we will take to focus on 2-3:00 each of deep stretches and mashing.

*tomorrow (Friday) is 18.2; the 2nd workout of the Crossfit Open. Last weeks athletes did so well, and gave it ALL THEY HAD- the 6pm cheered each other on and stayed until every athlete was done. Let’s do it again this week! Workout will be announced at at 8pm tonight (Thursday)!

Wednesday 2/28/18



6:00am, 6:00pm, 7:00pm 1 on 1, 8:00pm Level 1


front squat deload at 60 and 50%


10-8-6-4-2 reps of

Curtis Ps (95/65)*

handstand push-ups


75 double unders

for time

*1 Curtis P= 1 power clean, 1 right lunge, 1 right lunge, 1 overhead press


Sunday 2/24/18



8:30am, 9:30am 1 on 1, 10:30am 1 on 1, 11:30 Level 1


deloading the snatch

4 @60% of 1 rep max for 7:00


12 traveling planks

12 weighted leg raises (6R/6L)

24 plank rows (12R/12L)

6 broad jumps

4 rounds

Thursday 2/22/18



6:00am, 5:30pm

monster walks, 40m in all 4 directions

Strength Maintenance:
EMoTM for 7:00:
2 push press
3 push jerk
2 split jerk

WOD 1:
5 hang cleans (95/65)
10 wall balls
5:00 AMRAP

-2:00 rest-

WOD 2:
5 overhead squats (95/65)
10 v ups
5:00 AMRAP

Wednesday 2/21/18

6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm 1 on 1


front squat 1-1-1-1


1:30/:30 work:rest ratio stations of

Hurdle kicks :45L/:45R
Hand release push-ups
Weighted balance squats (15-25/8-20)
Floor wipers (75/55; 2=1)

2 rounds

Tuesday 2/20/18



6:00am, 6:00pm

warm up:

:15 each of

Dead hang
Bushman’s w/ left arm up
Bushman’s w/ right arm up
Walk out to cobra hold


4 hand stand steps to wall/shoulder taps/headstand attempts or handstand attempts
1 rope climb (coach will assist w/modifications)
Max hold L hang
X3 rounds
5:00 clock


snatch grip sequence:

muscle snatch, to back rack; back squat to good morning; slow snatch drop to standing lockout. Reset.

EMOTM for 9:00

with feet planted in power stanch position, perform above sequence x2 (55/35)


6 chest to bar pull ups
6 burpee box jumps
6:00 AMRAP