Wednesday 08/06

Strength - OTM x 8 Sets

• Sets 1-4 = 2 Hang Power Cleans

• Sets 5-8 = 1 Hang Power Clean

• Build based off feel

WOD - 5 RFT

• 12 Deadlifts (135/95)

• 6 Hang Power Cleans

• 200m Run

Tuesday 08/05

Big shout out and congratulations to Paul and Nick for completing the Smith Point triathlon this past Sunday! Super proud !!

Strength - Every 2:00 x 6 Sets

• 3 Bench Press

• Build based off feel

WOD - Every 2:00 x 8 Sets

• Sets 1-4 =

  • 20 Strict Press (45/35)

  • Max Strict Pull ups

• Sets 5-8 =

  • 20 Front Rack Reverse Lunge (45/35)

  • Max Sit ups

Monday 08/04

August is here already!! Remember to stay as hydrated as you can during these mid-summer sweaty days.

What an amazing weekend for the CrossFit Games ! If you missed the action you can rewatch all the events on the CF Games YouTube channel. It’s definitely worth checking out.

Strength - Every 2:00

• 5-5-3-3-2-2 Front Squats

• Build based off feel

• Begin ~60-65% of 1RM

WOD - 5:00 AMRAP + 2:00 Rest x 3 RDS

• 500/400m Row

• 25 Burpees

• Max Front Squats (115/85)

Friday 08/01

Today kicks off the first day of the CrossFit Games ! If you have time and want to tune in head over to games.crossfit.com to check out the full schedule and streaming info.

Strength Day

Part 1 - Every 2:00

• 10 x 3 Back Squat

• @ 80-85% of 1 RM

Part 2 - OTM x 12 mins

• Sets 1-6 = 2 Power Cleans

• Sets 7-12 = 1 Power Clean

Thursday 07/31

WOD - 10 RFT

• 250m Row

• 5 Push Jerks (115/85)

• 30 DU

Post WOD - Cap 10:00

• Accumulate 5:00 Plank

• Every drop = :30 Wall sit