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4 Tips to Improve Your Mental Training

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Workouts can be tough, from a 5 minute AMRAP of wall-balls to Murph. CrossFit workouts are meant to push you out of your comfort zone and it can be hard to stay mentally in a workout if it’s kicking your ass.

Lucky for your we have 4 tips for you to try during your next WOD to help you overcome the mental side of CrossFit training, check it out!

Positive Mindset about Yourself

I hear this all the time, “I hate snatching”, “I’m no good at the assault bike”, etc…etc…etc…Try this instead, SAY SOMETHING POSITIVE ABOUT YOURSELF! Not only in the gym but outside of the gym too! Setting a positive vibe for yourself can be one of the hardest things to do!

I used to hate burpees, for example. I hated them with a passion, and whenever I would see them programmed I would think, “Damnit, not burpees… I am so bad at them.” I set a negative tone for my whole session before I even got started, and guess what happened? My session was terrible, and it was not just my burpees, but the whole session. I decided that I had to change my attitude, and instead of telling myself that I hated burpees, I started saying, “I love burpees! They are a great challenge and I am ready to tackle them.” Now I can’t get enough of them. (as you all know)

Here are some good ways to turn a negative thought into a positive thought:

I can’t.  => I can do it. I have done it many times before.

I am tired, I can’t go on.  => The hardest part is almost over, I know I can finish.

I am getting worse instead of better.  => I will set daily goals and evaluate my progress on a regular basis.

I am really nervous and anxious.   =>   The last time I felt this way I performed my best.

I am afraid that I will make a fool of myself.   =>  Unless I face the challenge and take the risk,  I’ll never know what I can accomplish

I don’t want to fail.   =>   What is the worst thing that could happen?  It becomes a learning experience so I know what I have to work on next time.

I don’t think I am prepared.   =>   I have practiced and trained hard for this performance  so I am prepared to do well.

I never seem to be able to do this.    =>   This time I am going to think it through and mentally prepare to do it.

Imagineer Yourself during the workout

Imagineer is a term coined by Walt Disney, to put it simply, mentally plan out how you will attack the workout. Do this down to the smallest detail. Imagine how it will feel when you are doing it; the sound the lift or movement will make, like the banging of the plates when you power out of the bottom of the lift; what you will be saying to yourself before or during the workout; and most importantly, how you are going to feel when you kill it and all your friends give you a high five and tell you great job!

Be Mindful

‘Push your knees out,’ ‘shoulders back,’ ‘look up, but not to high,’ ‘pull to your hips,’ ‘lock it out’… When setting up for a lift, there are so many things that you need to think of that you feel like your brain is going to explode before you even touch the bar. Thinking about all of these steps can not only be frustrating (frustration triggers negative self talk) but it actually slows the lift down, simply because our brain is trying to process everything while firing your muscles that that are needed to complete the lift. Before approaching the bar, visualise how you want the lift to feel, set your muscles, and then say something positive or encouraging. Clear your head…your body knows what it is supposed to do, so let it work its magic.

Have FUN 

One of my favorite Games athletes is Rich Froning. Not only is he a total badass, but he always has the biggest smile on his face. You may be unaware of this, but smiling is a magical cure for negative self talk and poor performance. Studies have shown that smiling can improve your immune system, lower blood pressure, relieve stress, help release endorphins, increase serotonin and act as a natural pain killer. So the next time you’re about to hit that 1 RM that has been eluding you for months, just take a deep breath and SMILE.

We are here to have fun and love fitness. Why not enjoy yourself and smile?

CrossFit Bowling Green Workouts 12/11-12/16

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MONDAY 

SKILL 

Sumo Deadlift – 3-3-3-3-3 @ 80% of Deadlift

WOD

5 Rounds for Time:

15 Lateral Burpee over Bar
3 Hang Power Clean @ 90% (of your max from last week)

If you did not record a max: M:155#, F: 105#

FLEX

2 minute Hamstring Floss
2 minute Couch Stretch
(1 Minute each side)

TUESDAY

WOD

“Barbara”

5 Rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes between each round.

FLEX

2 Rounds for QUALITY
10 Shoulder Passes
10 Cat/Cow
1:00 Childs Pose

WEDNESDAY

SKILL 

Overhead Squat 2-2-2-2-2, Work up to a 2 rep max

WOD

6 Minute EMOM
7 Front Squat 115/80#
20 Double Unders

Rest 1:00

6 Minute EMOM
50′ Walking Lunge
5 Hang Power Snatch 115/80#

FLEX

10-10-10 Ankle Dorsi Flexion
12 Side Leg Swings (12 each leg)
12 Front Leg Swings (12 each leg)

THRUSTERDAY

SKILL 

Accumulate 3 Minutes Of L Hangs – Every Time You Beak Perform 20 Superman Rocks
Accumulate 2 Minutes Of Hollow Bodys Every Time You Break Perform 15 Superman Rocks

WOD

5 Minute AMRAP

Kettlebell Swings 53/35#

*Perform 5 Goblet Squats every time you break, Goblet Squats are not scored

AFTER PARTY! 

Plank Off! Hold a plank as long as possible. The Goal is to be the last one planking! If you break – 10 Burpees

FRIDAY

SKILL 

Push Press 2-2-2-2-2, Work up to a 2 rep max

WOD

For Time:

2K Row

Rest 3:00

1K Row

FLEX

2 Rounds for QUALITY

1:00 Wrist walks on wall
10 Sit-up to Pike
Hold Pike 1:00

SATURDAY

WOD

“CrossFit Games Open 17.1”

For time:
10 Dumbbell Snatches (50#/35#)
15 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Time Cap: 20 minutes

FLEX

Coaches Choice

CrossFit Bowling Green Workouts 12/04-12/09

By: 0

MONDAY 

SKILL 

Paused Back Squat

5 @70%, 5 @75%, 4 @80%, 3 @85%, 2 @90%

3 SECOND PAUSE. DO NOT RUSH OUT OF THE BOTTOM

WOD

For Time:

30 Back Squat
30 SDHP
30 Push Press
30 Hang Clean
30 Thruster

M: 95# F:65#

*10 Minute Cap

FLEX

Hold 2:00 pigeon pose (1:00 each side)
Hold 2:00 couch stretch (1:00 each side)
Hold 1:00 (w/KB) Hold bottom of squat

TUESDAY

SKILL

10 Minutes of PRACTICE

Pull-ups
Kipping Pull-ups
Butterfly Pull-ups

*Pull-up circuit (if needed)
5 Rounds of:

10 Deficit Ring Row
12 Bent Over KB Row
5 Negative Pull-ups

Rest 1:00 between rounds

WOD

15 Minute AMRAP

10 Chest to Bar Pull-ups
20 Double-unders
10 Burpees

FLEX 

2:00 LAT foam roll
20 Wide grip pass throughs
1:00 Downward dog+alternate pressing heels into floor

WEDNESDAY

SKILL

Hang Power Snatch 1-1-1-1-1 (15 Minutes to work up to a 1 rep max hang power snatch)

*Record this weight into Wodify. We will be using percentages based off this number in the future.

WOD

20 Minute AMRAP

10 Squat Snatch 135/95#
10 Toes to Bar

*Snatch should be a moderate weight. Look to use 70-75% of your 1 rep max snatch

FLEX 

2 Rounds for QUALITY
10 Sit-up to straddle
1:00 Pancake hold
10 Sit-up to pike
1:00 Pike hold

THRUSTERDAY

WOD

3 Rounds for Time:

20 Wallball 20/14#
20 KB Swings 53/35#
20 Alt KB Clean and Press 53/35#

*12 Min Cap

SKILL 

Gymnastic Strength
3 Rounds for QUALITY

10 Burpees w/ object between feet
10 Hanging Leg raises
10 Bulgarian Split Squat (5 each leg)

FLEX

Coach led full body foam roll

-Ankles
-Hammy’s
-Quads
-Hip
-Lower Back
-T-Spine
-Lats
-Neck

FRIDAY 

SKILL

Hang Power Clean 1-1-1-1-1

15 Minutes to work up to a 1 rep max.

*Record your heaviest weight into Wodify. We will be using percetages based off that number in the future.

WOD

For Time:

50 Cal Assault Bike
50 Air Squats
50 Box Jumps 30/24″

*15 Min Cap

FLEX 

Squat Therapy Session
15 SLOW wall squats. Work as close to the wall as possible w/ hands as high as possible

SATURDAY

WOD

Death By Push-ups

*Max 25 Rounds. If you fail restart at 1 and continue

SKILL

Open Skill Time with remaining class time

FLEX

Coaches Choice

CrossFit Bowling Green WODs 11/27-12/02

By: 0

MONDAY 

Deadlift 5-5-5-5-5 @ 70% (3 second hold at top of deadlift)

WOD

20-18-16-14-12

Clean and Jerk 95/65#
Alt. Pistol
Sit-ups

FLEX

1:00 Childs Pose+Lat Stretch (each side)
1:00 Downward Dog

Finish with Quad Foam Roll

TUESDAY

GYMNASTICS 

10 Minutes of PRACTICE

Singles
Double-unders
Triple-unders

WOD

4:00 to complete 1000m Row

4:00 to complete 250 Double Unders

4:00 to complete 3km on Assault Bike

4:00 to complete 65 burpees

*Score the time taken to complete the movement for each station. Rest time is time remaining in the 4:00 for each station

AFTER PARTY

Cool down 500m row
OR
Cool down 1.5km Assault Bike

WEDNESDAY

1a. Paused OHS – 3-3-3-3-3 @ 70% – 3 second pause in squat

1b. 5 sets of 15 Superman Snaps

*to be done between OHS sets

WOD

10 Minute AMRAP

14 Lateral Box Jump Overs 20′
5 Push Jerk 155/105#

FLEX

w/PVC Pipe:
2 Rounds for QUALITY

1:00 Tempo OHS – Focus on keeping toes STRAIGHT forward and keeping PVC directly over your shoulders
15 Narrow Grip Shoulder Pass Throughs
10 Sit-up to Pike

THRUSTERDAY

WOD

Diane

21-15-9
Deadlift 225/155#
Handstand push-ups

GYMNASTICS

For QUALITY

Perform In Any Order:
30 Negative Pull Ups
30 Weighted Dips

FLEX

4:00 Banded Hamstring MOB
20 Banded Pass Throughs

Finish with foam roll on hips

FRIDAY 

Push Press – 4-4-4-4-4 @ 70% (3 second hold overhead each rep)

WOD

16 Minute AMRAP

15 OHS 75/55#
50′ Bear Crawl
1:00 Rig Hang (accumulative)

*If you break on rig hang, bear crawl 25′ and resume rig hang

FLEX

1:00 Wrist Walks on wall
1:00 Pigeon Pose (each leg)
1:00 Spider man Hold (each leg)

SATURDAY 

WOD
“CrossFit Games Open 17.2”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
FLEX
Coaches Choice!

CrossFit Bowling Green WODs Thanksgiving Week

By: 0

MONDAY 

WARM-UP

6 Minute AMRAP

High Knees down
Butt Kicks Down
Burpee Broad Jump Down
Inch Worms w/ Push up Down

After every movement perform 5 Kips on Rig

SKILL 

1a. Turkish Get Up – 5×2

1b. Tempo Goblet Squat – 5×5

WOD

15 Minute AMRAP

25 Thrusters 45/35#
15 Knees to Elbow

FLEX

10 Shoulder Passes
4 minutes (2 minutes each side) T Spine mobility (Use LAX ball, Foam roller or barbell)
10 Shoulder Passes

TUESDAY

WARM-UP

Part 1 – Partner Rowling (5 frames each)

Part 2 – w/PVC pipe
Burgener Warm-up

Part 3 – w/Barbell
Burgener Warm-up

WOD

15 Minutes to work up to a heavy of the complex

1 Snatch Grip Deadlift
1 Hang Squat Snatch
1 OHS

*If you complete workout too quickly, restart with an empty barbell and work back up in weight . Repeat as many times as necessary until 15 minutes has been reached

FLEX

2 Rounds for QUALITY

10 Spiderman (dynamic)
Hold Child’s Pose 1:00
Hold Downward Dog :30

WEDNESDAY

WARM-UP

Dynamic Warm-up

Followed by:
Tic-Tac-Toe

WOD

For Time w/ a partner

400 Single Unders
100 KB High Pulls 53/35#
100 Plate Burpees 25#
100 Box Jump 24/20″
100 Wallball 20/14#

 

THRUSTERDAY

CLOSED – THANKSGIVING

FRIDAY (10:00am Class Only)

WOD

For Time:
2 Mile Run
100 Air Squats
75 Sit-ups
50 Burpees

SATURDAY (9:00am Class Only) 

WOD

6 Rounds Total w/partner (3 rounds each)

58 Wall-ball 20/14#
48 Push-ups

CrossFit Bowling Green WODs 11/13-11/18

By: 0

MONDAY 

Paused Back Squat – 6-6-6-6-6 @70% of max back squat, Rest 2:00 between sets

WOD

For Time:

4-7-10-12-10-7-4
Pull-ups
10-7-4-2-4-7-10
HSPU

**Alternate between the two movements

FLEX

1:00 (each side) Banded Shoulder Rotations
1:00 Child’s Pose
1:00 (each side) Spider-man Hold
1:00 Hold Bottom of Squat

TUESDAY

GYMNASTICS 

10 Minutes of PRACTICE

Ring Dip Progressions
Ring Dips
Kipping Ring Dips

WOD

5 Rounds for reps:

1:00 Assault Bike (cals)
1:00 Russian KB Swings 53/35#
1:00 Walking Lunge
1:00 Russian Twist 25#

FLEX

1:00 Hold Bottom of Dip
20 PVC Shoulder Dislocates
1:00 Hip Foam Roll
1:00 Hamstring Foam Roll

WEDNESDAY

FLEX

Pre Skill Flex
1:00 (each side) Barbell Lat Roll Out
1:00 (each side) Barbell Quad Roll Out
1:00 (each side) Barbell Ankle Roll Out

Power Snatch – 3-3-3-3-3 Touch and Go. Work up to a heavy triple. Rest 1:00 between sets

WOD

8 Minute AMRAP

5 Hang Power Snatch 115/80#
5 Toes 2 Bar

AFTER PARTY 

4 sets of Max Effort Ring Plank Hold

THRUSTERDAY

WOD

6 Rounds of:

Max Effort 500m Row

*After row is completed, perform a recovery shuttle run until you are ready to row again. Jog as slow as you choose, but refrain from walking. Score only row time

FLEX

20 Side Leg Swings
20 Front Leg Swings
1:00 (each side) LAX ball Lat on wall

FRIDAY

Power Clean+Split Jerk – 5 sets of 3 Power clean + 1 Split Jerk. Work up to a heavy of the complex.
Rest 1:30 between sets

WOD

15 Minute AMRAP

3 Bear Complex 95/65#
9 Bar facing Burpee

AFTER PARTY 

Row 750m
OR
Bike 2KM
at an easy talking pace.

SATURDAY

WOD

For Time w/ a partner:

Buy-in: 200 Double Unders
then

100 Wallball 20/14#
80 Box Jump 24/20″
60 KB Swings 53/35#

Buy out: 200 Double Unders

CrossFit Bowling Green WODs 11/06-11/11

By: 0

MONDAY

1a. Zercher Good Morning  10-10-10-10-10

1b. Plank – 4 sets of 1:00 total hold time

WOD

For Time:

100 Ring Dips

Every time you break on the rings perform 5 Deadlifts 225/155#

FLEX

20 seated good mornings w/PVC
1:00 Hold bottom of dip off box
1:00 Supine twist hold (each leg)

TUESDAY

GYMNASTIC

10 Minutes of PRACTICE

Pull-ups
Kipping Pull-ups
Butterfly Pull-ups

PRE-WOD FLEX

10-10-10 Ankle Dorsi Flexion wall stretch (each leg)
1:00 Lat Foam Roll (each side)
1:00 Hip Foam Roll (each side)
10 Tempo Air Squats (3 sec down, 3 sec bottom, 3 sec up)

WOD

12 Minute AMRAP

12 Thrusters 95/65#
40 Double-Unders
12 Push-ups

AFTER PARTY

Hold Childs Pose 1:00
Hold Pigeon Pose 1:00 (each leg)
20 Narrow Grip pass throughs

WEDNESDAY

1a. 3 Position Clean Pull (Floor, Hang, High Hang) 5 sets of the complex @90% of max clean

1b. 5 sets of :30 Superman Hold

*To be done between pull sets

WOD

3 Rounds of:
5 Minute AMRAP w/ a partner

Partner 1: Plank
Partner 2: Max Effort Burpees over planking partner

*If partner breaks plank, switch positions and continue WOD. Score only burpees. Rest 2:00 after each round.

FLEX

20 Sit-up to Straddle
1:00 Hold Pancake
20 Sit-up to Pike
1:00 Hold Pike

THRUSTERDAY

WOD

In teams of 3:
9000m Row

*Partners not on rower will each perform 20 Air Squats every 500m rowed.

FLEX

Full Body Foam Roll.

Focus on lats, hamstrings and quads

FRIDAY

Front Squat 2-2-2-1-1, 15 Minutes to work up to a max

WOD

3 Rounds for time

30 Alt. DB Snatch 50/35#
20 Box Jump Over 24/20″

FLEX

12 Scorpion
12 Iron Cross
Hold Cobra 1:00
Foam roll lower back

SATURDAY

VETERAN’S DAY WOD

Abbate

Run 1 mile
21 Clean and jerk 155/105#
Run 800 meters
21 Clean and jerk 155/105#
Run 1 Mile

CrossFit Bowling Green Workouts 10/22-10/28

By: 0

MONDAY 

Back Squat- 3-3-2-1-1

15 minutes to work to 1 rep max

WOD

25′-50′-100′-200′
Bear Crawl
Walking Lunge

*Perform 10 Burpees after every round, work ends with 10 burpees

FLEX

2 Rounds of:

1:00 Hamstring Foam Roll (each leg)
1:00 Luke Stretch w/PVC pipe
10 Pass Throughs

TUESDAY

GYMNASTIC

10 minutes of PRACTICE

Kipping Toes to Bar

WOD

6 Rounds of:

:30 Thrusters 95/65#
:30 Lateral Jumps Over Bar
:30 Row For Calories
:30 Rest

FLEX

20 Front Leg swings (10 each leg)
20 Side Leg swings (10 each leg)
1:00 Hold Spiderman (each leg)
1:00 T-spine Mob w/ LAX ball

WEDNESDAY

Hang Power Snatch – 2-2-2-1-1

15 minutes to work to a 1 rep max

WOD

15 Minute AMRAP

20 Box Jump Overs 24/20″
20 Shoulder to Overhead 115/80#

FLEX

1:00 Banded shoulder rotations (each arm)
1:00 Hold sink stretch
20 Banded straight leg Heel taps (each leg)
1:00 Hold pike

THRUSTERDAY

GYMNASTIC STRENGTH

4 Rounds for QUALITY

:30 Negative Pull-ups
:30 Hollow Body Hold
:30 Ring Rows OR deficit ring rows
1:00 Rest

WOD

10 Rounds for Time:

200m Run
25 Double Unders

FLEX

10 Banded ankle cirlces (each leg, each direction)
10 PVC Good Mornings
20 Runners stretch (10 each side)

FRIDAY

Squat Clean- 2-2-2-1-1

15 minutes to work to a 1 rep max

WOD

40 Calories Assault Bike
-then-
7 Minute AMRAP

6 Alternating KB Snatch
1 Bar Muscle-up

*Score only total reps from AMRAP

FLEX

20 Sit-up to Straddle
1:00 pancake hold
20 Sit-up to Pike
1:00 pike hold

SATURDAY

?

 

 

CrossFit Bowling Green WODs 10/16-10/21

By: 0

MONDAY 

Back Rack Lunge – 5 sets of 4 reps (2 each leg), work to max load

WOD 

15-12-9-6-3
Deadlifts 245/165
Ring dips

*200m Run between sets
*Workout ends with 200m run

FLEX

3 Rounds for QUALITY

20 PVC Good Mornings
1:00 Hold bottom of dip
10 Dynamic Spiderman

TUESDAY

GYMNASTIC STRENGTH

10 to 1:
Tempo Push Up (2 Second Down, 2 Second Hold, 2 Second Up)
Tempo Air Squat (2 Second Down, 2 Second Hold, 2 Second Up)

WOD

EMOM 20 Minutes: Death by Clean and Jerks

Clock Start: 1 C&J 135/95
1 Minute Mark: 2 C&J
2 Minute Mark: 3 C&J
3 Minute Mark: 4 C&J

…continuing as long as you are able to complete the correct number of C&Js in that minute.
*Clock will run for 20 minutes. If you drop off before that, take a minute off and start over. Scored by Highest Round Completed.

FLEX

10 Wide Grip Pass Throughs
1:00 Pigeon Pose Hold (each leg)
10 Narrow Grip Pass Throughs

WEDNESDAY

1a. Overhead Squat – 5×2 @85% of your max SNATCH

1b. Superman Snaps – 5 sets of 15. Performed between OHS sets

WOD

AMRAP 7 Minutes
7 OHS 95/65#
7 Bar facing Burpees
Rest 5:00
AMRAP 7 Minutes
7 OHS 95/65#
7 Bar facing Burpees

FLEX

Squat Therapy

Test Wall Squat
1:00 Russian Baby maker hold
10 Hip circles (10 each leg)
10 Counter balance Squat
Retest Wall Squat

THURSDAY

GYMNASTICS SKILL

10 Minutes of Practice

Jump Rope
Double Under
Triple Under

WOD

EMOM 20 Minute

Continuously running clock, complete work at starting station, move to next station on the minute:

Station 1: 4 Wall climbs w/ push-up to start each rep

Station 2: 15/12 Calorie row

Station 3: 12 Box Jumps 24/20
”

Station 4: 24 Russian Twists 20/14#

FLEX

Ankle Dorsi Flexion – 10 each way
10 Cat Cow
Hold Cobra Pose 1:00

FRIDAY 

5 sets of 2 Push Press+1 Shoulder Press – find max

WOD 

21-15-9 Wallballs & T2B
1:00 Rest
15-9-6 Wallballs & T2B
1:00 Rest
9-6-3 Wallballs & T2B

FLEX

Banded Shoulder Rotation – 10 each arm
10 Shoulder Dislocates
1:00 Tricep stretch (each arm)

SATURDAY 

“Randy”

75 Power Snatch for Time 75#

CrossFit Bowling Green WODs 10/09-10/14

By: 0

MONDAY 

1a. Deadlift – 5 sets of 3 reps w/6 second eccentric

1b. 5 sets of :30 Plank hold.

*This is to be done between deadlift sets

WOD

15 Minute AMRAP

Pull Ups

*Run 400 every time you come off the bar

FLEX

2 Rounds of:

10 Scorpion
10 Iron Cross
Hold Pike 1:00

TUESDAY 

GYMNASTICS STRENGTH

For QUALITY

Perform In Any Order:
30 Pull Up in L Hangs
30 Weighted Dips
30 Weighted Sit-ups

GYMNASTIC SKILL 

10 Minutes of Practice

Pistols and Pistol Progressions

WOD

8 Minute AMRAP

Burpees
Kettle Bell Swings 53/35#

reps start at 2 and increase by 2 every round 2,4,6,8,10,12…

FLEX

10 Around of world Shoulder passes (each direction)
1:00 Pancake Hold
10 Bridge-ups

WEDNESDAY

1a. Clean Pull – 5 sets of 5 reps @ 90% of max clean

1b. Bulgarian Split Squat – 5 sets of 12 reps (each leg)

*This is to be done between clean pull sets

WOD

8 Rounds for Time of:

4 Handstand Push Ups
8 SDLHP 95/65
10 Box Jump 30/24

FLEX

1:00 LAX Ball T-Spine on wall (each side)
10 Praise Good Morning

Finish with Posterior foam roll

THRUSTERDAY

WOD

Run 800
50 Wall Ball
50 Toes to Bar
100 Double Unders
50 Air Squat
50 HR Push-up
100 Double Unders
Row 1000

FLEX

3 ROUNDS:
10 Sit Up to Straddles
Hold Pancake Split 30 Seconds
10 Sit Up to Pikes
Hold Pike Stretch 30 Seconds

FRIDAY 

Front Squat – 5 sets of 21’s (work up to heavy for complex)

WOD

2 Minute AMRAP
10 Hang Power Cleans 135/95#
10 Front Squats
Max Double Unders with Remaining Time

Rest 2 Min

2 Minute AMRAP
8 Hang Power Cleans 155/105#
8 Front Squats
Max Double Unders with Remaining Time

Rest 2 Min

2 Minute AMRAP
6 Hang Power Cleans 175/115#
6 Front Squats
Max Double Unders with Remaining Time

FLEX

1:00 Couch Stretch
1:00 Sink Stretch
1:00 Alphabet w/your toes

SATURDAY

WOD

“Nancy” 

Five rounds for time of:
400m run
15 Overhead squat 95/65#

FLEX

Coaches Choice