Back To the Pool

Warm Up
Tread
Under water swim

Lap Pool

We will create WOD together.

Make sure you know the Fight Gone Bad Movements as we will have finals next week.

Back in the Weightroom

Warm Up
21-15-9
your choice
1 Weights movement
1 Gymnastics movement
1 Choice movemnet

Choice Olympic Lift 5×5
Choice Complex movement 3×10

Create a Partner WOD and perform

Gauntlet Rankings

Congrats to Junior Skyler Blanco For placing 3rd at his competition and is currently sitting in 5th place in the world for what I would call the U18 CrossFit Games.  We are on it next year.  Coming on Strong.  Here comes first place!

Pool Day – Bring your Suits and a towel to lay on

Warm Up
Tread pool
tread
Buoy pull

Lap Pool
WOD – Ladder
25m Swim-10 Push ups-10 sit ups-10 Air Squats
50m 8-8-8
75m 6-6-6
100m 4-4-4
75m 6-6-6
50m 8-8-8
25m 10-10-10

Warm Up
400m
20 Air Squat
20 Sit Ups
10 Pull Ups

American Swings 3×15
Snatch 5×5

WOD –  “Murph Jr.”

800m
150 Air Squats
100 Push Ups
50 Pull Ups
800m

*Athlete may choose to start with
the 800m then move into
10 rounds:
15 Air Squats
10 Push Ups
5 Pull Ups
finishing with an 800m

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

Snatch Complex x 2
Dead Lift 5×5

WOD – “2012”
12 Minute AMRAP:
20 Snatch
12 Box Jump Burpees

Warm Up
2 Rounds:
10 SDLHP
10 Push Press
10 Tuck Jump Burpees

Mats
Ladders

For 20 Minutes:
Run 100m
Jog 50m
Walk 50m
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
3 rounds:
10 Pull Ups
10 Hang Clean
10 Air Squats

Ball Slams 3×20
Cleans 3×10

WOD – “Michael”
20 Minute Progression
Push Press

*Advanced Lifters to start with 40kg?

Graduation Day

Super Early day
Suit up
Come to class
Go for a board
Go for your PR

Senior Fight Gone Bad
Dont forget your locks for FridayIf you lost your lock or it got “stolen”
Please be prepared to pay the fine.  No checks please. 

Cheers, Good Luck

Warm Up
2 rounds:
100 Jump Rope or 50 Double Unders
300m run

Overhead Squat 5×5
Snatch 2×10

WOD – “Death by Burpees”
5 Minutes Max Reps Burpees