Tuesday night 7pm post WOD silliness.

Wednesday

CrossFit:

Warm-up:
:30 on/:30 off x 3
Speed Skaters
Hard Pulls on Rower (10 damper)
Heels to Heaven (5 count decent)

Skill:
EMOM x 12 of:
Odds = 1 Legless Rope Climb
Evens = Max unbroken Strict HSPU (no more than 3 second pause) for 30 seconds

Strength:
Bench Press 3 x 10 —> warm up set, goal 10RM, warm down set

WOD:
For time:
15-12-9 of:
KB Swings, Blue/Pink
Burpee w/ lateral jump over KB

Rest 2 minutes

12-9-6 of:
KB Swings, Blue/Pink
Burpee w/ lateral jump over KB

*this WOD has a 12 minute cap including built in rest period

BaseFit:

Warm-up:
Coach’s choice —> group style

WOD:
10 rounds for time of:
5 Wall Balls
10 KB SDHP

Rest 2 minutes

5 rounds of:
5 DB Push press
10 Squat Thrust

Rest 2 minutes

2 rounds of:
800 meter Run
50 Air Squats

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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