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August 7, 2018

Mob: FR Quads/Lats x2m (What was your favorite toy growing up?)

2 rounds:

MB Clean x10

Box Jumps w Stick x5

TKEs x20e

Skill: Power Clean Tech

1x5 PVC

1x5 BB Oly W/U

2x1 PC + PJ W/U

EMOM x6m

1 PC + 1 PJ @ 70-75%

WOD: “Grace” For Time (7m CAP)

30 C&J  (135/95)

Strength: 3 sets

DB Walk...

July 31, 2018

Mob: FR it bands and quads x2m (What did you eat for breakfast today & yesterday?)

Warmup:

2 rounds

Depth Drop x 3

Med ball clean x 10

Band up spread apart x 10

Skill: Power clean

PVC oly warm up

BB oly Warmup

5x5 @ 50-60% Power Clean 

Strength: DE Back Squat (Alt Box/Free) 6x3...

July 27, 2018

Mob: FR piriformis and it bands x2m (What’s your favorite sport?)

Warmup:

2 rounds

Broad jumps x 3

Medball clean x 10

Knee tuck toe touch x 10 yds

Skill: Clean and jerks

Pvc oly warm up x 5

BB oly warm up x 5

1 sqt clean

+ 2 FS + 2 Split Jerk @ 65-70%

Strength: Box back squat 4x2...

July 18, 2018

Mob: SB Piriformis + IT Bands x2m (How Many Servings of Veggies did you get yesterday?)

2 rounds:

Box jump x 5

MB clean x 10

X- band walk x 20 yds

Skill:  Clean Tech

Pvc oly w. Up 1x5

BB oly w. Up 1x5

Every :90s x 5

1 SC + 2 FS +1 SJ 60-65%

Strength: Back squat 4x2 RPE 8+ 90/90...

July 13, 2018

Mob: Softball Piriformis/Hip Flexor x2m (How Many hours of sleep have you averaged this week?)

2 rounds:

Med ball clean x 10

Ring row x 10

Calf stretch x :20 each side

Skill: Clean tech

PVC Oly W/U 1x5

BB Oly W/U 1x5

Clean EMOM x 5

1 SC + 2 Front squat 60-65%

WOD: 3 RFT

1000m Row...

June 20, 2018

Mob: SB piriformis and hip flexor x2m (QOD: What's the coolest place you have ever been to?)

2 rounds:

Med ball clean x 10

X band walk x 20 yds

Prone Press-up Into Inchworm x10yd

Skill: Power Clean

PVC oly  warm up x 5e

BB oly Warmup x 5e

EMOM:

4x2 Power Cleans @ 65-70%

Strength...

June 5, 2018

Mob: SB piriformis/hip flexors

90/90 hip lift x 5 breath (Would you rather sit with a resting lion for ten minutes or run across a hungry alligator’s back?)

Warmup:

2 rounds

X Band walk x 20 yds

Med ball clean x 10

Spiderman w. Reach x 5 ea

Skill: Hang Power Clean

1x5 PVC oly...

May 23, 2018

Mob: SB Hip Flexors/Infras x2m + Deep Squat Breathing x5 breaths (What’s your favorite thing about Crossfit  Cardio….Strength….Gymnastics...burpees?)

Warmup:3 rounds:

MB Cleans x10

X Band Walks x20y

Ring Row x8

Skill: Clean Tech    

1x5 PVC/BB Oly W/U

1x5 OHD PVC/BB

...

May 15, 2018

Mob:SB piriformis/ham x2m

90/90 hip lift x 5 (Favorite Day of the week?) 

Warmup: 2 rounds

3 depth drop into box Jump

Spider man w. Reach x 5 ea

Band face pull x 15

Skill: Clean and Jerk

PVC oly w.u x 5 each

BB oly w.u x 5 each

5x 1 PC+1SC+1SJ @70-75%

Strength: Front Squat

4x3 te...

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