Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Monster Mash: on a 35:00 minute running clock, and for total time including rest. ***DO NOT attempt all 3 portions if you can’t put forth at least 70% of your maximum effort throughout the whole portion. I) 24-21-18 deadlifts (155,105) hand release push-ups Rest 5:00 II) 18-15-12 power cleans (155,105) 1-1…

Schedule: 5:30am-KC 7:00am challenge class-Patrick 12:00pm-Dan 4;30pm S&C-Patrick 5:30pm Coach led open gym-Franco 7:00pm Sirius Burn-Dallas CrossFit Workout of the Day I) Speed and Power: 3 max effort attempts at 250m row (record fastest) II) For Time, 30-20-10 wallballs (20,14 to 10’,9’) step down and step up w/a jump and hands above head burpees (yes,…

Schedule: 5:30am-Dixy 7:00am challenge class-Patrick 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the day, 20 minute AMRAP ***for db squat clean only one head of the db needs to touch the floor, and it may touch between the feet or outside. 5 right arm db squat cleans 5 left arm db squat cleans 15 pull-ups 20…

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, I) Technique, Power, Strength, Speed: Snatch Spend class time learning the points of performance for the snatch. It’s athlete’s choice whether they work the power or squat snatch. Coach led drills 1-1-1-1-1 snatch II) “Annie” For time 50-40-30-20-10 double unders/2:1 singles sit-ups Intention…

  Schedule: 5:30am-Dan 7:00am-Callenge class-Patrick 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 6:30pm-Challenge class-Pat 7:00pm-Dan/Pat WORKOUT THE DAY, For Time: 15 thrusters (115,80) 21 sumo deadlift high-pull 12 thrusters (115,80) 15 sumo deadlift high-pulls (115,80) 9 thrusters (115,80) 9 sumo deadlift high-pulls (115,80)

  Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Workout of the Day, MONSTER MASH 35:00 Running Clock I) 30-20-10 Air Squats KB Swings (53,35) Burpees REST 3:00 minutes II) 30-20-10 1 arm Dumbbell thrusters (50,35) ***30,20,10 broken up however you like. All 30 could be done on 1 arm for exaample Toes to Bar/scale with kippping knees to…

Schedule: 5:30am-TBD 7:00am-Challenge Class 12:00pm-Dan 4:30pm s&c-Patrick 5:30pm-Coach led open gym-Franco 7:00pm-Sirius Burn-Dallas Workout of the day, 18 minute AMRAP 45 sit-ups 14 single arm alternating shoulder to overhead (use the heaviest dumbbell or Kettlebell load you can safely use to complete the WOD, alternating s2oh is a challenge…so to be clear for this who…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30-Dan 5:30-Dan 6:30 challenge class-Patrick 7:00-Dixy Workout of the Day, 9-12-15-12-9 front squats (155,105) burpees over the bar pull-ups Intentions: Be careful of starting too fast, General time Intention is under 20 minutes.  

  Schedule: 5:30am-Kasey 12:00pm-Dan 4:30pm Strength and Conditioning-Patrick 5:30pm-Dan 7:00pm-Franco Workout of the Day, 5 Rounds For Time: 10 handstand push-ups/scale with barbell push-press at (95,65) 15 front rack walking lunges (95,65) Intentions: this couplet will challenge both the upper and lower body pushing systems. The time intention is under 15 minutes. Advanced athletes should…

  Schedule: 5:30am-Dan 7:00am New you Challenge-Patrick 12:00pm-KC 4:30-Carina 5:30-Carina 6:30 New You Challenge-Patrick 7:00–Dan Kumar’s Birthday WOD 12 min AMRAP 12 power cleans (115,85) 26 push-ups