W.O.D.s

CROSSFITBack Squat4×8 (MH) For time:50 Thruster 95/6550 KB Swing 53/3550 Calorie Row50 Toes to Bar50 Hand Release Push-up _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) 21-15-9Russian Kettlebell SwingGoblet Squat 21-15-9Leg PressHip Thrust Side Plank Hold3x (pick time) _____________________ COMPETITORPush Press + Push Jerk + Split Jerk75% 3(1+1+1)80% 2(1+1+1)85% […]

CROSSFITStrict Press4×8 (MH) 5 rounds for time:15/12 Calorie Assault Bike10 Burpee __________________________ STRONGFITWeek 22 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension 3 rounds:No rest between exercises.8-12 Dumbbell Incline Press8-12 Dumbbell Pullover8-12 Dumbbell Bench Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Dumbbell

SLEDS5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) _________________________ WEIGHTLIFTINGTESTING!!!!SnatchBuild to 1RM Clean &

CROSSFITDeadlift4×10 (MH) AMRAP 7:007 Thruster 75/557/5 Calorie Assault Bike _____________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L) 8(M) 6(MH) 4(H) 2 rounds:80m Sled Pull Shuttle20m Farmers Carry60m Sled Pull Shuttle40m Farmers Carry40m Sled Pull Shuttle60m Farmers Carry20m Sled Pull Shuttle80m Farmers Carry(alternate rounds with a partner) 2

UPPER BODY15-12-9Chest PressSupinated Pulldown(no rest) 15-12-9Shoulder PressSeated Row(no rest) 15-12-9Machine DipUpright Row(no rest) 15-12-9Nautilus PulloverNautilus Multi-Biceps(no rest) 15-12-9Pec DeckNautilus Multi-Triceps(no rest) ___________________ WEIGHTLIFTINGTesting this SaturdayRest ___________________ POWERBUILDINGCycle 1/Week 7Bench Press6 sets of 2 at 80% Barbell Biceps Curl8(L) 8(M) 8(MH) 8(H) Barbell Overhead Triceps Extension8(L) 8(M) 8(MH) 8(H) Nautilus Mult-Biceps12(L) 12(M) 12(H) Nautilus Mult-Triceps12(L) 12(M)

CROSSFITEvery 1:00 for 14:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) For time:50 KB Swing 53/3540 Push-up30 Toes to Bar40 KB Swing30 Push-up20 Toes to Bar30 KB Swing20 Push-up10 Toes to Bar __________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press15(L) 12(M)

CROSSFITBack Squat4×10 (MH) For total reps:AMRAP 5:0040 Wall Ball Shot 20/1480 Double UnderMax Calorie Row (rest 3:00) AMRAP 5:002 rounds:20 Wall Ball Shot 20/1440 Double Under~then~Max Calorie Row (rest 3:00) AMRAP 5:004 rounds:10 Wall Ball Shot 20/1420 Double Under~then~Max Calorie Row ___________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating)

CROSSFITStrict Press4×10 (MH) For time:21 Clean & Jerk 115/759 Burpee Over the Bar400m Run15 Clean & Jerk15 Burpee Over the Bar400m Run9 Clean & Jerk21 Burpee Over the Bar ____________________ STRONGFITWeek 12 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension 3 rounds:No rest between exercises.8-12

Regular Gym Hours! _____________________ SLEDS5 rounds:20m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Carry 4 rounds:40m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Carry 3 rounds:60m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Carry 2 rounds:80m Sled PULL Shuttle(alternate Shuttles with a partner) ______________________ WEIGHTLIFTINGSnatchBuild to Opener(no misses or

Gym Hours: 7:00a-12:00p ____________________ CROSSFITDeadlift4×12 (M) “Christine3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 __________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wiper10 Bird Dog (alternating) 8 rounds for load: (building load)20m Sled Push(alternate rounds with a partner) 2 rounds:10 Kettlebell Deadlift (2 kettlebells)10m Farmers Carry (2 kettlebells)8 Kettlebell Deadlift (2