Competition Week. Gym closed this Saturday in support of our 10 teams competing Saturday at CrossFit

Monday 

Front squat 

10-7-5-5-5

Sled 4x4

Hero wod

“Coffland”

25 min cap. 

Cumulative 6min bar hang. 

Every time you come down you do...

800m run

30 push ups. 

Tuesday 

Work up to a heavy complex. 

1 strict press

2 push press

2 push jerks

B)50-40-30-20-10

Kb swings 53/35

An mat sit ups

Wednesday 

Back squat 

10-6-3-3-3-3

B)2 rounds for time. 

400m run

100 ft walking lunge (3x across length of floor)

50 air squats

25 Superman’s

15 knees to elbows

10 burpees

Thursday 

Prep/mobility and work up to wod weight for....... Aleks’ birthday wod. 

(Partner wod 1 works, 1 rests to combine to the total reps)

12 birthday burpees over bar each(relay)

30 snatches 115/75

87 wall balls 20/14

30 clean & jerks 145/105

8 birthday burpees over bar each (relay)

Friday 

Deadlift 

5-5-5-5-5

B)3rounds

400m run

12 kb push press 44/26 (db 45/25)

6 bar muscle ups. 

Saturday closed. 

Please come and Support your team. Bring a chair. It’s free and a very fun atmosphere.