Tuesday 4:30 class only due to snow 5:30 and 6:30 class cancelled 

A. 3 Rounds not for time  35 banded hamstring curls  1 minute each side of side Plank 10 Flat bench bicep curls B.  AMRAP 15 minutes: Unbroken Wall Ball Shots Every time you break your wall ball shots, row 500 meters. 20/14 to a 10’target 14/12 to a 9′ target Score is total number of…

Monday  A.  7 MINUTE AMRAP Complete as many rounds and reps as possible in 7 minutes of 5 Front Squats and 7 Bar Facing Burpees. L3 155/115    L2 96/65     L1 65/35 Rest 5 minutes  On minute 12 start… B.  3 Rounds 10 strict chest 2 bar Pullups/ Pullups/negatives 25 GHD sit us/…

Sunday  9:00 Yoga 10:00 5 sets – 5 Snatch Pulls-from knee height  5 sets – 5 Push Press Behind Neck-Snatch Grip  5 sets – 5 Front Squat  EMOTM  10min 3 Snatch Dead Lifts  3 Snatch Pulls-from knee height  3 Burpees  Use 70-80% of your max clean weight, the goal is speed (get the hips extending…

Saturday  Partner Wod CrossFit Games Open 16.1 Workout Description Complete as many rounds as possible in 20 mins of: Overhead Walking Lunge, 95/65 lbs, 25 ft 8 Bar Facing Burpees Overhead Walking Lunge, 95/65 lbs, 25 ft 8 Chest-to-bar Pull-ups

Friday A. Every 2 minutes, for 12 minutes, complete: Power Snatch x 1 rep Set 1 – 65% Set 2 – 70% Set 3 & 4 – 75% Set 5 – 75-80% Set 6- 80-85% B.    15min AMRAP 9 Deadlifts (155/100lbs) 12 Handstand Push-ups  15 Box Jumps 

Thursday  A.  Bench Press 5×5 @ 70% 1rm B.   Tabata  8 Rounds  Med Ball Russian Twist, 20/14 lbs Back extensions  Side Plank right Side Plank left 20 seconds of work 10 seconds of rest 

Wednesday  A. EMOTM for 10 Minutes  Power Clean Sets 1-2   4 Reps @ 55% 1rm Sets 3-4   3 Reps @ 65% 1rm Sets 5-6   2 Reps @ 75% 1rm Sets 7-8   2 Reps @ 85% 1rm Sets 9-10  1 Rep @ 95% 1 rm B.  For time: Row 1000 Meters Russian…

Tuesday. 6 AM classes will be canceled today due to weather. As of now night classes will be on.

Tuesday  A.  Every 2 Minutes for 8 minutes 3 Strict Press building to heavy Followed by… Every 2 minutes, for 8 minutes 3 push Press building to heavy B. EMOTM for 16 Minutes   40′ Seated sled pull 20 single dumbbell arm strict press (Choose a weight that you can do unbroken but will challenge you)…

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