
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 14 minutes of:
3 weighted pullups 40/25#- single DB
6 DB floor press 40/25# DBs
9 DB front squats- same as floor press
Monday 5pm Open Training Hour
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
5-5-3-3-1-1-1
Post heaviest load of 5/3/1
Practice L-Sits for 10 minutes
Practice Front and Back scales for 10 minutes
Tuesday’s 5pm Specialty Class- Underground Strength Session
A date with the sled and some ropes
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
4 deadlifts (140/85kg)
20/15 Army combat fitness push ups
Post time, load, and any scaling
Wednesday 5pm Open Training Hour
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
12 chest to bar pull ups
9 front squats 70/55kg
400m run
Post time and scaling
Thursday’s 5pm Specialty Session- CrossFit Endurance Training
Some longer duration monostructural work blended with other movements
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Tabata These Movements (8 sets of 20 seconds ON, 10 seconds OFF)
Single arm overhead squat (50/35#) alternate arms every set
Rest one minute
Burpees
Rest one minute
Alternating DB snatch (50/35#)
Rest one minute
Strict abmat sit ups
Rest one minute
32/24kg Russian KB swing
Post total reps of each movement
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD