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September 30, 2018

Mob: FR Quads/Hams x2m

(What’s your favorite October activity?)

2 rounds:

Plate Counterbalance squat x8

Lateral Bear Crawl x10y

SL Glute Bridge x10e

Skill: Box Squat Tech

2x5e

Air Squat

Box Squat

BB Back Squat

Strength: BB Box Squat w Chains

5x5 @ RPE 7 + 90/90 Hip Lift between se...

September 28, 2018

Mob: FR Lats Upper Back x2m

(When was the last time you went to a chiropractor?)

2 rounds:

Hollow Body/Supermans x8e

MB Clean x10

Pushup into Inchworm x5

Skill: Push Press

1x5 Oly W/U PVC/BB

(strict, PP, PJ, SJ)

4x3

RPE 7-8

WOD: 5 Rounds

2m to Complete

10 Burpees

Run 200m

*Remaining...

September 28, 2018

Mob: FR Lats/Thoracic Spine x2m

(What’s your favorite book?)

2 Rounds:

KB BU Arm Bar x8e

Ring Support x10-30s

Wall press Leg lower x5e

Skill: Snatch

PVC 1x5

BB 1x5

Strength: Snatch Tech

1x5 Oly W/U PVC/BB

3x1 Full Snatch + 3 OHD Squats (W/U)

5x 1 Full Snatch + 3 OHD Squats @ 65-75...

September 26, 2018

Mob: Mob: Softball Infras/Pecs x2m  

(What’s your favorite skill to work on in CrossFit?)

Warmup: 2 rounds

Inchworm into Pushup x5

Supinated grip Ring row x10

Plate Counterbalance Squat x10

Skill: Rope Climb Skill

2x3 Footwork

2x10-20s Holds

2x1 RC focus on Hips to Rope

3x 1 Leg...

September 25, 2018

Mob: FR Quads/Hams x2m

(How many times a week do you go out to eat?)

2 rounds:

MB Cleans x10

TKEs x20e

X Band Walks x20y

Skill: Hang Power Clean

1x5 Oly W/U PVC/BB

3x3 HPC W/U

4x2 HPC (ak) @ 80+ %

Strength: Box Squats W Chains

3x5 @ 65-70%  + 90/90 Hip Lift x5 breaths

WOD: 2 RFT

21...

September 25, 2018

Mob: FR Lats/Thoracic Spine x2m

(What’s your favorite flavor of gum?)

2 rounds:

Lateral Bear Crawl x10y

Band Tri Ext x15-20

Hollow Body/Superman x10e

Skill: Bar Skill

2x5 Bar Kip

2x5 Kipping Hips/Belly to Bar

2x5 Box Bar MU

EMOM x5m

1 T2B

1 C2B

1 BMU ** if no BMU then EMOM x5 of 1...

September 23, 2018

Mob: Softball Piriformis/Lumbar Spine x2m

  • Banded Traction Lumbar (Arch/Round + Rotations x10e)

(What’s the hardest thing about CrossFit?)

2 rounds:

PVC Hip Hinge x5e

KB Deadbug Iso Hold x30s ea

Jog 200m  

Skill: Hip Hinge Skill

2x5e

KB ½ RDL

RDL RDL to DL

Strength: Convent...

September 22, 2018

Mob: FR Lats/Quads x2m

(What’s the first thing you do when you wake up in the morning?)

Dynamic W/U

Skill: Hang Squat Snatch

1x5 Oly W/U PVC/BB

3x3 W/U (ak, bk, fl)

4x3 (ak,bk,fl) Power Snatch @ 55-60%

WOD: 5 RFT (12m CAP)

30 DU

20 KBS (55/35)

10 Ring Dip

1 RC

Strength: 3-4 Sets

Ro...

September 20, 2018

Mob: FR Lats Upper Back x2m

(What’s something you want to do in the next year that you have never done before?)

2 rounds:

Hollow Body/Supermans x8e

MB Clean x10

Pushup into Inchworm x5

Skill: T2B Skill

Partner Lat Pushdown with Knee Tuck (Turn on Lats) 2x3

Scap Pullup (Active...

September 20, 2018

Mob: Softball Hip Flexors/Piriformis x2m

(Who’s your favorite disney character?)

Warmup: 2 rounds

Wall/Pike Walk x3 + 10s Hold

Ring Supinated Grip Rows x10

10 Burpee

Skill: Handstand Walk Skill

2x Wall/Pike Walk with Shoulder Taps x3-5e side (slow and controlled)*

3x 3-5y Off...

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