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MONDAY 170501

Warm-up: Individual… Row 500m Crossover Symmetry 15 Hollow Rocks Group… 10 Cat and Cows 10 Hip Bridges 15 Good Mornings Review the Clean   Skill Strength: Four sets of: Clean x 1.1.1.1 (rest 10 seconds between each single) Rest 2-3 minutes Take 12 minutes to…

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SATURDAY 170429

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Leg Swings Group… 200m Run 15 Good Mornings 10 Yoga Push ups Bootleg burpee relay in teams of 4   Fitness & Performance: In teams of two, complete the following for time: 300 Wall Ball Shots 4000…

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FRIDAY 170428

Warm-up: Individual…. Skip Rope 2 minutes Accumulate 30 KB swings 15 Leg Swings Group…. 200m Jog 20 Waiter Bows Bear Crawl Down High Knees Back Press Review   Strength and Skill: Take 12 minutes to establish a heavy Strict Press for today.   Fitness: For…

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Speed your metabolism…even as you age?

Imagine your metabolism allowed you to eat what you could when you were 15? According to holistic nutrition coach and author Kate Deering (http://katedeering.com/), you can get your youthful metabolism back—or at least you can speed it up despite your age. In fact, she wrote…

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Ice your way to better recovery? Maybe not…

Talk to any high-level athlete and—in the name of recovery—he will probably attest to having hopped in a freezing cold ice bath at some point or other. High level athletes are notorious for lounging around in ice water between events. Perennial CrossFit Games athlete Lucas Parker…

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THURSDAY 170427

Warm-up: Individual… Row 500m Crossover Symmetry 15 Good mornings Group… Banded Lat Stretch 10 Scap Pullups 5 Strict Pullups 10 Jumping Spiders     Skill Work: Goat Day 12 minute EMOM Goat 1: Odd minutes Goat 2: Even Minutes Pick two things to practice…this is…

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WEDNESDAY 170426

Warm-up: Individual…. Rowing 500m Crossover Symmetry 10 Yoga Push ups Group…. 15 Leg Swings Monster Walks 10 Steps 15 Dislocates Snatch Review   Strength and Skill:   Take 12 minutes to build to a Heavy Power Snatch   Fitness: Partner Workout….   5 Rounds Each…

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TUESDAY 170425

Warm-up: Individual… Assault Bike 2 minutes 15 Good Mornings 15 Squats Group… 10 Inch Worm Push ups Banded Partner Sprints x 4 Zombie Deadlift setup   Strength and Skill:     Three sets of: Deadlift x 3-5 reps @ 3 sec descend Rest 20 seconds Tall…

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MONDAY 170424

Warm-up: Individual… Assault Bike Crossover Symmetry 15 Good Mornings Group… 15 Dislocates Bear Crawl Down Crab Walks Back Press and Hollow Review   Strength and Skill: Four sets of: Shoulder Press x 4-6 reps @ 2 sec descend Rest 45 seconds Hollow Rocks x 30…

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SATURDAY 170422

Warm-up: Individual…. Assault Bike Crossover Symmetry 15 Good Mornings Group… 200m Jog Partner Leap Frog Down and Back Wheel Barrow Down and Switch coming back   Fitness and Performance: “Trucker Dukes“ In teams of 3, complete as many rounds and reps as possible in 20…

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