Warm Up

100 singles then…3 Rounds

10 Push Ups
15 Sit Ups
20 PVC Pass Throughs
10 Wall Balls

WOD

1 Rep Max Strict Press

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Strict Fran

21-15-9

Front Squat into Strict Press 95/65

Strict Pull ups

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CrossFit Light

4 Rounds
Calorie Row 25/20
25 KB Swings (53/35)
25 Goblet Squats (53/35)

Teen WOD

15-12-9

Thrusters

Burpees Box jumps

MOBILITY:

T-spine smash Pigeon

Warm Up

500 m Row

3x

10 GHD (sit up)

10 Med Ball Cleans

5 Inch Worms

5 Push ups

 

WOD

20min Amrap

7 Power Cleans 135/95

7 Burpess

250m Row

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Then

1 minute Plank Holds  (4 min total)

Forwarded-Right Side-Left Side- Back

 

 

 

 

 

 

There will be no Yoga this morning as we will be getting the gym ready for the Combine

Are you  ready for some Football?????

Football Combine 

40 Yard Dash

Bench Press

Vertical Jump

Broad Jump

20 Yard Shuttle

3 Cone Drill

Flipping Grace

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Fight Gone Bad

3 Rounds

1min Wall Ball 20/14

1 min Sumo Deadlift High Pull 75/55

1 min Box Jumps 20/16

1min Push Press 75/55 (from the ground)

1min Row for Calories

Rest 1min

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Teen WOD

10-9-8-7-6-5-4-3-2-1-

Hang Power Snatch

Over Head Squat

This Saturday will be CFS 2nd Annual Football Combine at 9am!! Mark your calendar and tell your friends!!

Warm Up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings 
15 Abmat Sit-Ups

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

WOD

Power Snatch

3@50%

3@60%

2@655

2@70%

EMOM for 5min

2 Power Snatch @80%

Then 7min AMRAP

10 T2B

10Burpees

CrossFit Light

50 Cal Row

40 WallBall

30 Kettle Bell

20 Burpee Box Jump Overs

10 Pull Ups

Teen WOD

AMRAP in 12:00
3 push jerks

4 x 50-meter shuttle run

Skill:
Front Squat 3RM

Warm Up

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Dowel Overhead Squats

WOD

Big Clean Complex

6 Rounds

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk

This is to be performed as 12 touch and go. If you have to drop the bar the weight is to heavy.

Watch the video here

There is a 2 min rest in between rounds

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