February 22, 2018

Warm up 

Coach Led

Strength / Skill

10 min EMOM 

1 cleans at 80% of your squat cleans 

Workout of the day 

3 rounds for time 

50 wall balls 20/14# 

10 Toes 2 bar 

Every 90 seconds perform 2 burpee broad jumps 

February 21, 2018

Warm up 

Coach Led 

Strength / Skill

Back Squats 

3/65. 3/75, 3/85, 3/75,3/65

Workout of the day 

21-18-15-9-6

Burpee wall balls 20/14#

KB swings 53/35#

Ab mat sit ups 

For time 

February 20, 2018

Warm up 

Coach Led 

Strength / Skill

Back Squats 

5x2@ 85%

Workout of the day

21-15-9

Squat clean 155/105#

Hand stand push ups 

for time 

February 15, 2018

Warm up 

Coach Led 

Strength / Skill

Push Press 

5 x 2 @ 80% of 1rm

Workout of the day 

A.) 

15 Toes 2 bar 

10 Dead lifts 115 / 75# 

5 Power snatches 

 10 min AMRAP 

B.) 

6 min to 

establish a 1 rep max Clean and Jerk 

The clock wont stop 

February 14, 2018

Warm up 

Coach Led

Strength / Skill

Front Squats 

4 x 3 @ 75% 

Workout of the day 

4 min AMRAP x 3 resting 1 min between each 4 min 

35 Wall balls 20/14#

25 RKBS

5 HR Push ups 

CrossFit Kids  (courtesy of BrandX Kids)

WARM-UP:
Circle run perimeter of 30’ x 30’ area
When trainer c...

February 13, 2018

Warm up 

Coach Led

Pillar Prep 

1000m row ( time trial)

Workout of the day 

or 3 min as long as possible perform the following until you cant

0-3 min
10 PC 135/85#
10 Toes to bar
rest the remainder

3-6 min
12 PC
10 T2B

rest remainder

6-9 min

14 PC
10 T2B

Etc... keep g...

February 11, 2018

Warm up

Coach Led 

Strength / Skill

Dead lift 

3 x 5 @ 65%

1 x 5  @ 70%

1 x 3 @ 75%

1 x 5 @ 80%

Workout of the day 

18.0

21-15-9

Single arm dumbbell snatches 50/35#

Burpees over the DB

CrossFit Kids at 4:30 pm

February 7, 2018

Warm up 

Coach Led 

Strength / Skill

10 x 3 @ 85% Back Squats 

Make sure to rest :45- 1 min between sets 

Work of the day 

3 min AMRAP 

8 Thrusters 95/65#

8 Box jumps 24/20"

Rest 1 min 

2 min AMRAP 

6 Thrusters 

6 box jumps 

rest 1 min 

Max Toes 2 bar 

or Knee ups 

or Plank Jacks 

Unti...

February 6, 2018

Warm up 

Coach led

Strength / Skill

Build 3 rep max Sumo Dead lift high pull

Workout 

10 hang power cleans 135/85# 

10 BOBs (burpees over the bar)

10 ab mat sit ups 

3 rounds for time 

February 5, 2018

Warm up 

400m run x 1 

20dead bugs

10 quadruped walks 

10 goblet squats (3 sec hold)

X 3

Hip stretch :30 x 2 per side 

Upward dog :30 x 2

Barbell 

Back squats 

4 x 9 at 70% of 1 rep max 

Workout 

21-15-9 

KB swings 53/35#

Burpees 

For time 

Monday’s and Wednesday’s 

Kids class at 4:30...

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