Wednesday

  Tech: Push Press KB Box Jumps WOD: “Team Jack” AMRAP 20min 10 Push Press (115/75) 10 KB Swings (24/16) 10 Box Jumps (24/20) One partner completes a full round while other rests Gymnastics: 75 Hollow Rocks 75 Superman Rocks Ea time you rest 3 push...

Tuesday

Arrive early to complete your CF Warm-up Warm-up: EMOM 5min 5 Wall balls 5 Sit ups Tech: Thruster (PVC) Part 1: Thruster 15 mins to est a 1RM Part 2: For time: 18-15-12-9-6-3 Thruster (95/65) Burpees Cash-out: 4 x 10 Hip...

Monday

Weightlifting 1. Back Squat 6 x 2 @75-80% 1RM 2. Press 6 x 2 @75-80% 1RM 3. Deadlift 6 x 2 @75-80% 1RM

Saturday

Be sure to take a look at the standards for 14.4: http://games.crossfit.com/workouts/the-open   CrossFit Games Open 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50...

Friday

  Gymnastics: 3 Rounds 30 Sec of Hollow Rocks 30 Sec rest 30 Sec of Arch Rock Holds 30 Sec Rest   WOD: Tabata with a Twist: 8 Rounds each of 20 seconds of work, 10 seconds of rest. For Reps: Burpees Squats Sit-ups...