y Schedule: 5am Conditioning-KC 5:30am CrossFit-KC 12:00pm CrossFit-Dan 4:30pm Barre-Dallas 5:30pm CrossFit-Dan 7:00pm CrossFit-Dixy Workout of the Day ****some loved lifting on Tuesday’s, some hated it, and some didn’t care…but hopefully everyone who made it at least 80% of the time improved their Weightlifting mechanics and can demonstrate that improvement today! I) Snatch: 15 minutes…

Schedule: 5:30am-Dan 12:00pm-KC 4:30pm, 5:30pm, 7:00pm-Carina Workout of the Day I) Handstand Push-up practice and progressions II) For Time (19 min CAP) 200 du’s/400 singles 100 air squats 80 kb swings (53,35) 60 wallballs (20,14 to 10′,9′) 40 toes to bar/kipping knees to chest, toes to kb, v-ups 20 handstand push-ups/6 wall walks SCT=if you…

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Jon 5 rounds For Time: (30 minute time cap) 5 handstand push-ups/today’s scale for hspu will be 2 wall-walks. Additional scaling will be pike push-ups 8 chest to bar pull-ups/may scale with jumping chest to bar pull-ups or standard chin over bar pull-ups 1 round of “DT” 1 round of “DT”= (155,105)/scale…

Schedule: 5am row and 5:30am Cf-KC 12:00pm-Dan 4:30 barre-Dallas 5:30cf-Dan 7:00pm cf-Franco I) spend 15 minutes working on your overhead position. Movements can be but are not limited to: banded overhead presses, strict presses, dumbbell presses with hold, walking with load locked out overhead. II) 10 min AMRAP: push push push 10 burpees 10 push-ups…

Schedule: 5:30am-Carina 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco WOD 5 rounds for time 15 air squats 12 sumo Deadlift high-pulls (115,80) 36 double unders/2:1 singles

Schedule: 5am row and 5:30am CF-KC 12:00pm CF-Dan 4:30pm Barre-Dallas 5:30pm CF-Dan 7:00pm CF-Dixy or Franco WEIGHTLIFTING ***this will be the last working week. Next week we will test 1rm snatch, clean, and clean and jerk. I) Snatch 5 sets of: 3 position snatch (squat or power) high hang hang ground II) Clean and Jerk…

Schedule: 5:30am-Dan 12:00pm-KC 4:30pm, 5:30pm, 7:00pm-Carina I) midline and glute activation II) FOR TIME: 6-9-12-9-6 Burpees over the bar front squats (185,135) toes to bar

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Jon For Time: 800m run 30 hspu/push-press (115,80), pike push-ups, or dumbbell push-press 30 kb swings (53,35) 400m run 20 hspu 20 kb swings 200m run 10 hspu 10 kb swings

Schedule: 5am and 5:30am CF-KC 12:00pm CF-Dan 4:30pm Barre-Dallas 5:30pm CF-Franco 7:00pm CF-Franco Chelsea is around the box a lot. For those who don’t know, she has a goal of making it to the CrossFit Regionals. It’s not easy for a lot of us to even make 3-5 classes a week, but she finds a…

Schedule 5:30am-Carina 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Dixy Workout of the Day FOR TIME: Buy in: 800m run 8 rounds 3 power snatch (115,80) 6 deadlifts (115,80) 9 toes to bar