Stretch/roll out
Coach’s choice
Wearing a weight vest (20/14lb),
10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
To learn more about Kerrie click here
Stretch/roll out
Coach’s choice
5 Rounds for time of:
Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
Stretch/roll out
Coach’s choice
7 Rounds for Time:
10 Dumbbell Split Snatch Right Arm, 40#
1 Rope Climb, 15′
10 Dumbbell Split Snatch Left Arm, 40#
1 Rope Climb, 15′
*Alternate Feet in Split Snatches*
In honor of U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, died on July 13, 2010
To learn more about Moon click here
Stretch/roll out
Coach’s choice
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.
To learn more about The Lyon click here
Stretch/roll out
Active WU
Dodgeball
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Partner up or go solo. 50 min cap.
Stretch/roll out
Actice WU
Dodgeball
3 Rounds for time:
800m run
60 single arm OH walking lunges, 50/35
40 toes to bar
*One partner working at a time, except both partners run together.
15 min to be set up for WOD:
Sampson stretch
Half pigeon
Laying twister
Reverse bridge
–
8 Barbell hang clean & jerks
8 DB snatches, alt arms
8 Ring rows/pull-ups
6 Barbell hang clean & jerks
6 DB snatches
6 Pull-ups/C2B pull-ups
4 Barbell hang clean & jerks
4 DB snatches
4 C2B pull-ups/MUs
*Increase weight each set.
For time (40 min cap)
3 Rounds of:
-10 Hang clean & jerks, 115/75#
-20m Stiff legged bear crawl (Rx+ HS walk)
-30 DB snatches, 50/35#
Rest 5 min, then
4 Rounds of:
-18/14 Cal row (Rx+ Echo bike)
-7 Chest to bar pull-ups (Rx+ MUs)
Rest 5 min, then
-21-15-9 Bar facing burpees
-27-21-15 Pull-ups (Rx+ C2B)
Row/bike/ski 2 minutes
Sampson stretch
Half pigeon
–
AMRAP 8 minutes:
-10 Banded leg raises/side
-20 Walking lunges
-10 HR push-ups
-5 Strict pull-ups
Constant speed over weight. First 2 trips are warm-up
Row/bike/ski 2 min
Sampson stretch
OH band stretch
Wall angels
–
AMRAP 8 min:
-7 KB swings
-6 Shoulder taps/10 sec HS hold
-5 Box jumps
-4 Burpee pull-ups
24-18-12 Reps for time of:
-Deadlifts, 225/155#
-Burpee box jump overs, 24/20″
*5 Wall walks after each round. Rx+ 50′ HS walk.
Row/bike/ski 2 minutes
Hip circle band WU
Rotator cuff WU
Front rack stretch
–
AMRAP 8 minutes:
-8 Thrusters
-7 Ring rows
-6 Burpees
-5 Strict TTB
-Hip stretch (Sampson, half pigeon, 90/90, etc.)
For time:
-600m Run
-30 Thrusters, 75/55#
-30 Pull-ups
-20 Thrusters
-20 Pull-ups
-10 Thrusters
-10 Pull-ups
-600m Run