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By

Jenna Tieman

Saturday and Sunday

Saturday: 9-11a: Open gym/17.3 makeup *during the remainder of the open 3-4-5, open gyms will begin at 9am and last until 11am– plan accordingly. 11a-...
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Friday

4 sets for quality: L-Seated Dumbbell Press x 8-10 reps DB Death March x 20 steps 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy...
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Tuesday

  Team WOD: In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and...
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Monday

TEST DAY 1 A. 1RM Deadlift B. AMRAP 5 min – Pullups 1. beginner- body row/assisted pullup 2. int- non assisted pullup 3. adv- non...
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Friday

Morning classes only- Open week 1 starts TONIGHT! https://games.crossfit.com/ Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Row 15-20 cals...
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Friday

50-40-30-20-10 reps for time: Calorie Row Shoulder-overhead Rx: 95/65 Sc: 65/35

Tuesday

A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Rx- 10 burpees. Sc: 6...
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Monday

A. Deadlift prep/warmup B. 21-15-9 reps for time: Deadlift (~70% of 1rm) Box Jump (30/24) go taller than “normal”

Wednesday

Gymnastics/Strength Development A. Skill work for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8...
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Friday

15.5: For time (20 min cap) 27-21-15-9 reps: Row for calories Thrusters Rx: 95/65 Sc: 65/45