Monday
A)”Murph”
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile
Rx-Wear Vest
*Many scaling options available
Tuesday
A)Every 5 minutes for 50 mins
Max Cals in 1:00
Score=All Calories added together
Wednesday
A)”Coffland”
Accumulate 6 min Hang Hold
*Everytime you drop you have to complete 800m run + 30 Push ups before hanging again
Rx-From Bar
Scaled-Rings with feet on box maintaining plank
B)Accessory: If there is remaining time
1-Single Leg RDL’s 5×8 each leg
2-Double KB/DB Bent Over Row 5×10 w/1 sec hold at chest
3-Planks 5x1min holds
Thursday
Group Barbell Warmup
Then, warmup up to weights for workout and set up for WOD
A)Team WOD:*Teams of 3
Buy In: Complete
2k Row + 1 mile run + 3 mile bike
*You can split this between you however you wish and everyone can be working at once.
Then,
30 Power Snatch @aprox 70% 1RM
60 Burpee Box Overs
30 Power Cleans @aprox 70% 1RM
60 Weighted Box Step Ups
Buy Out:Complete
1K Row + 800m run + 1.5 mile bike
*You can split this between you however you wish and everyone can be working at once.
Friday
Warmup-3 Rounds NFT
30 Jump Rope
10 Sumo Good Mornings
5 Inchworms
A)Sumo Deadlift 5RM *No TnG
B)WOD: For Time
100 Doubles + 50 Sit ups
80 + 40
60 + 30
40 + 20
20 + 10
Saturday
Group CrosFit 9am-To Be Announced
Sunday
Open Gym 1-3pm