A1 – 50 foot Stone carry (cradle)

A2 – 50 foot Stone carry (shoulder)

A3 – 50 foot Prowler push

Move from one, two, and three with no time constraints. Pick the heaviest weights posible for each movement. Complete 10 rounds.

Todays Schedule
6am,7am,9am CrossFit
12pm,4pm,5pm,6pm,7pm,8pm Crossfit
7pm – Free intro to CrossFit (by appointment only)

Every 5 minutes start one round of the following. During each round you will have 3 minutes to work and two minutes to rest.

Rounds 1,3,and 5 perform the following
400 meter run
10 Thrusters (95/65)
Max effort American KB Swings (with remaining time)

Rounds 2,4, and 6 perform the following
200 meter run
10 Power Snatch (95/65)
Walking Overhead Lunge (use same KB as the first)

Post Workout:
Pick a post

Todays Schedule:
6am 9am Crossfit
4pm,5pm,6pm,7pm CrossFit
7pm Olympic Lifting
YOGA AT 8pm is Canceled until further notice

Tuesday-
1 rep max Clean and Jerk
15 minutes to establish a 1 rep max clean and jerk.

Then for time
5 rounds of the following

5 Shoulder to Overhead (heavy, workout should be between 8 and 12 minutes long)
10 Burpees

Post Workout
Pick a Post

7pm Olympic Lifting Class
A1 – 3 position clean, work up to max effort
B1 – Behind the neck push press 3-3-3-3

A1- For Time
20 Pull Ups
40 Wall Ball
60 Kb Swings
40 Wall Ball
20 Pull Ups
800 meter run

B1- Back Squat

3 x 10 at tempo 31×0

C1- Good Mornings (wide stance)

3 x 10 at tempo 4010

Post Workout:
Pick a Post!

Todays Schedule:
8am – Yoga With Alyson
9am – Free Intro Session
10am – Beginners on ramp course
9,10,11am Crossfit
(No Olympic Lifting today)

Saturday
A1 – Bench Press 8-8-8-8 at tempo 20×0 and rest 60 seconds

A2 – Bent Over Plate Row 15-15-15-15 at tempo 1010 and rest 60 seconds

Then every 4 minutes complete one round of the following for 20 minutes

400 meter run
10 Push Press (95/65)
10 TTB

Post Workout
Pick a Post off of the board