Thursday-201105

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201105 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -100 Double Unders -30 T2B -75 Double Unders -20 C2B Pullups -50 Double Unders -10 Bar Muscleups Mobility: -2 min foam roll calves -2 min foam roll lats

Wednesday-201104

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201104 Warmup: 30 cal row, then- movement prep with Coach Wod: 3 Rounds for time -20 calorie Row -10 Alternating D-Ball Lunges (150/100) Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Tuesday-201103

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201103 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 90 sec x 7 sets: 3 Hang Power Cleans, climbing -2. 3 sets: 3 Strict Press, 8 Partner Hamstring Curls, Rest 2-3 min Mobility: -2 min foam roll hamstrings -2 min foam roll t-spine/lats

Monday-201102

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201102 Warmup: 2 min airbike, then- movement prep with Coach Wod: Strict Cindy- 20 min AMRAP -5 Strict Pullups -10 True Pushups -15 Air Squats Mobility: -2 min lacrosse ball pecs -2 min couch stretch

Saturday-201031

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201031 Warmup: 2 min airbike, then-movement prep with Coach Wod: 4 Rounds for time -10 D-Ball Over Shoulder (150/100) -400m Run Mobility: -2 min modified pigeon pose -2 min lacrosse ball plantar fascia

Friday-201030

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday201030 Warmup: 2 min airbike, then- movement prep with Coach Wod: Open Wod 19.3 -200 Foot DB Overhead Walking Lunge -50 DB Box Stepups -50 Strict HSPU -200 Foot Handstand Walk -Men: 50#DB/24” box, Women: 35#DB/20” box -10 min time cap. Mobility: -2 min foam roll glutes -2…

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