Mobility (on your own) Strength: 4×3 above the knees squat clean WOD: “Diane” 21 15 9 Deadlifts (225/155) Hand stand pushups Then 2 min rest 4 min AMRAP 30 double unders 15 Toes 2 bar 15 wallballs

Saturday: 0900 Sunday: 0900 Monday: 0900 (only) JC

Mobility (on your own) WOD: 10 rounds 1 clean and jerk 5 pullups 10 pushups 15 squats *courtesy of crossfit.com

Mobility (on your own) WOD: It is a secret…

Mobility (on your own) Strength: 3×3 strict overhead press WOD: 90 double unders 70 wallballs (20/14) 50 kb swing (2/1.5) 30 ring dips

Mobility on your own Strength 3×5 back squat @75% of 1rm 3×3 front squat @80% of 1rm 3×1 overhead squat @85% of 1rm WOD: 10 min AMRAP 5 hang squat snatch (115/75) 10 release pushups 15 box jumps (24/20)

Reminder there will be no class Sunday morning August 25. JC

Mobility (on your own) Strength: 7min to establish 1rm snatch WOD: 4 rounds 400 m run 15 deadlifts (225/155) 15 wallballs (20/14) *have 4 min to complete each round *1 min rest between rounds

Mobility (on your own) WOD: 7 min AMRAP Max Effort Burpees *top of every minute begin with 3 thrusters (95/65) Rest 2 min 5 min AMRAP 3 L-pullups (weighted 20lb) 3 HSPU (weighted 20lb) 3 squats (weighted 20lb) 6 6 6… Rest 2 min 2 min ME situp

Mobility (on your own) Strength: 3×6 @75% of 1rm deadlift WOD: 15 rt arm snatch (70/50) 21 box jumps (30/24) 15 lt arm snatch (70/50) 21 power pushups (8″/6″) 12 rt arm snatch 15 box jumps 12 lt arm snatch 15 power pushups 9 rt arm snatch 9 box jumps 9 lt arm snatch 9 […]