Monday-210913

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210913 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets- -4 Hang Cleans, climbing -3 Lateral Hops Over Barbell+1 Vertical Jump with single leg catch and 2 sec hold each side -4 Strict Weighted Chin-ups Mobility: -2 min foam roll t-spine/lats -2…

Saturday-210911

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210911 Warmup: 500m row, then- movement prep with Coach Wod: 10 Rounds for time- -5 D-Ball Squats (100/80) -50 Foot D-Ball Carry Mobility: -2 min couch stretch -2 min foam roll quads

Friday-210910

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210910 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1 Every 3 min x 5 sets- 5 Bench Press with 3 sec pause at 1” above chest in rep 1 -2. 3 sets- 60 sec each: Plate Front Raises, Plate Curls, Plate Tricep Extensions Mobility: -2…

Thursday-210909

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210909 Warmup: 500m row, then- movement prep with Coach Wod: Open Wod 15.4- 8 min Amrap3 Handstand Push-Ups3 Cleans (185/125 lb)6 Handstand Push-Ups3 Cleans (185/125 lb)9 Handstand Push-Ups3 Cleans (185/125 lb)12 Handstand Push-Ups6 Cleans (185/125 lb)15 Handstand Push-Ups6 Cleans (185/125 lb)18 Handstand Push-Ups6 Cleans (185/125 lb)21 Handstand Push-Ups9…

Wednesday-210908

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210908 Warmup: 500m row, then- movement prep with Coach Wod: 5 x 400m Sprint, rest 3 min between sets Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Tuesday-210907

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210907 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -3 Back Rack Lunges with 2 sec pause at bottom of each rep and knee drive at top, each side -2 Triple Jumps -5 Weighted Strict Dips, heaviest possible Mobility: -2…

Monday-210906

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210906 Warmup: 30 cal row, then- movement prep with Coach Wod: 13 Heroes of Kabul (Courtesy of Crossfit Preferred) AMRAP 26:31 Double Unders25 Pull-Ups23 Push-Ups23 Air Squats23 Abmat Sit-Ups22 Kettlebell Swings (53 / 35 lb)22 Calorie Row22 Toes-to-Bar20 Wall Balls 20 / 14 lb20 Box Jumps (24″/20″)20 Alternating…

Saturday-210904

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210904 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -3 Rounds: 10 Thrusters (95/65), 12 Bar Facing Burpees -Rest 3 min -3 Rounds: 10 Bar Muscleups, 12 Bar Facing Burpees *12 min cap. Mobility: -2 min couch stretch -2 min foam roll quads

Friday-210903

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210903 Warmup: 500m row, then- movement prep with Coach Wod: 21-15-9 Reps for time -Deadlifts (275/185) -Box Jumps Mobility: -2 min modified pigeon pose -2 min foam roll lats/t-spine

Thursday-210902

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210902 Warmup: 500m row, then- movement prep with Coach Wod: -Shoulder Press: 1,1,1 -Push Press: 1,1,1 -Push Jerk: 1,1,1 *Rest 2 min between sets. Mobility: -2 min posture reset -2 min lacrosse ball pecs