Thursday-201029

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201029 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets- -4 RDL, climbing -Depth drop+broad jump+vertical jump with single leg catch and 2 sec pause each side -20 Step Lateral Band Walk each side Mobility: -2 min foam roll t-spine -2 min…

Wednesday-201028

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201028 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 Rounds for total calories -30 sec Max Airbike Calories -90 sec Rest Mobility: -2 min couch stretch -2 min foam roll glutes

Tuesday-201027

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201027 Warmup: 500m Row, then- movement prep with Coach Wod: 2007 Crossfit Games Event 1 -1K Row -Then, 5 Rounds of: -25 Pullups -7 Push Jerks (135/95) *20 min cap. Mobility: -2 min foam roll lats/t-spine -2 min modified pigeon pose

Monday-201026

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201026 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -4 Front Squats (3 sec pause at bottom of rep 1), climbing -4 Box Jumps, Climbing -4 Strict Weighted Ring Dips Mobility: -2 min foam roll quads -2 min couch stretch

Saturday-201024

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201024 Warmup: 2 min airbike, then- movement prep with Coach Wod: 20 min Amrap- -30/20 cal Airbike -100m Sandbag Carry (140/100) -15 HSPU Mobility: -2 min couch stretch -2 min foam roll quads

Friday-201023

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday201023 Warmup: 500m row, then- movement prep with Coach Wod: -1. EMOM x 10 min: 1 Clean, climbing -2. 3 sets: 5 Push Press heaviest possible, 6 Partner Hamstring Curls, Rest 2-3 min Mobility: -2 min foam roll hamstrings -2 min foam roll t-spine

Thursday-201022

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201022 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4 Rounds for time -6 Bar Muscleups -10 Alternating KB Front Rack Lunges (53’/35’s) -60 Double Unders Mobility: -2 min foam roll lats -2 min foam roll glutes

Wednesday-201021

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201021 Warmup: 2 min airbike, then- movement prep with Coach Wod: 1 Mile Run Time Trial Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Tuesday-201020

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201020 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets -5 Deadlifts, climbing -3 Lateral Hop Over Barbell+Broad Jump with single leg catch and 2 sec pause , each side (Note- only the final catch and pause is performed on a single…

Monday-201019

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201019 Warmup: 30 cal Row, then- movement prep with Coach Wod: Teams of 2- 18 min Amrap -50 Pushups -75 Air Squats -100/80 cal Row Mobility: -2 min foam roll quads -2 min foam roll glutes
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