Monday-210419

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210419 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -5 Front Squats (3 sec pause at bottom of rep 1), climbing -2 High Box Jumps, climbing -Max Unbroken Strict Ring Dips (minimum 5) Mobility: -2 min couch stretch -2 min…

Saturday-210417

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210417 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -50 Double Unders -10 Strict HSPU -5 Ring Muscleups Mobility: -2 min foam roll calves -2 min foam roll lats/t-spine

Friday-210416

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210416 Warmup: 2 min airbike, then- movement prep with Coach Wod: Crossfit Total- 30 min to establish 1RM -Squat -Press -Deadlift Mobility: -2 min couch stretch -2 min foam roll quads

Thursday-210415

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210415 Warmup: 500m Row, then- movement prep with Coach Wod: Teams of 2, 5k Row Mobility: -2 min standing hamstring stretch -2 min foam roll lats/t-spine

Wednesday-210414

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210414 Warmup: 2 min airbike, then- movement prep with Coach Wod: 20 min Amrap- -20/15 cal Airbike -100m Sandbag Carry (140/100) Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Tuesday-210413

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210413 Warmup: 2 min airbike, then- movement prep with Coach Wod: The Other Total- In 30 minutes, complete: -Clean- 1,1,1 -Bench Press- 1,1,1 -Overhead Squat- 1,1,1 Mobility: -2 min couch stretch -2 min foam roll quads

Monday-210412

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210412 Warmup: 500m row, then- movement prep with Coach Wod: “Helen”- 3 Rounds for time -400m Run -21 KBS (53/35) -12 Pullups Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll t-spine/lats

Saturday-210410

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210410 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Filthy 50”- 50 Box Jumps (24/20 inches)50 Jumping Pull-Ups50 Kettlebell Swings (35/26)50 Walking Lunges (bodyweight)50 Knees-to-Elbows50 Push Press (45/35 pounds)50 Back Extensions50 Wall Ball Shots (20/14 pounds)50 Burpees50 Double-Unders *25 min cap. Mobility: -2 min couch stretch…

Friday-210409

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210409 Warmup: 2 min airbike, then- movement prep with Coach Wod: 7 min Amrap- -30 Clean and Jerks (135/95) -Max calorie Airbike in remaining time Mobility: -2 min foam roll lats/t-spine -2 min foam roll glutes

Thursday-210408

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210408 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 5 sets: 2 Bench Press, climbing -2. 3 sets: 60 seconds each for max reps- -A-T-Y raises -Plate Curls -Banded Tricep Extensions Mobility: -2 min door frame pec stretch -2 min Lacrosse…
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