Strength:

Close grip Bench press

5-5-5-5-5

Workout Of the Day (conditioning):

-6 rounds for time-

2 wall climbs

6 box jump overs

26 double unders

-wall climbs start at the bottom of a push up, chest must touch wall, then walk hands forward back to the bottom of a push up.
-box jump overs can be lateral or forward facing, no lock out at the top needed.

D1: 2 full wall climbs (chest to wall)— 24″/20″— 26 double unders
D2: 1 full wall climb (chest to wall)— 20″/18″— 13 double unders
D3: 2 wall walks (hands stay in one spot, walk feet up wall until body is in a strait line then walk feet down to the bottom of a push up)— 18″/12″— 26 single unders

Hey guys, it’s normal to have aches and pains when you’re giving your all to WOD’s each day which is why we have Dr. Devin Shea right down the hall to help with mobility, knee pain, wrist pain, back pain…you get the idea! We also have Yoga now to increase your flexibility which will directly enhance your performance with CrossFit and prevent injury. Please take full advantage of all the tools CFB provides to help produce the goals your looking to achieve!

Strength:

5 sets,

Front squat x 5 reps

Rest 15-30 seconds

Toes to bar x 8-10 reps

Rest 2 minutes

Workout Of the Day (conditioning):

Complete as many round/reps as possible in 10 minutes of-

-15 pull ups

-15 back squats

-15 pull ups

-15 front squats

D1: 135/95–pull ups (C2B optional)
D2: 115/75–pull ups or jumping pull ups.
D3: 95/55–jumping pull ups or pull up progressions.

Cash Out: 200m Tire Pull (80/40)

Great job to everyone who participated in”Clovis” this weekend!

Strength:

DeadLift

3-3-3-3-3-3-3

Workout Of the Day (conditioning):

-For Time-

200m Farmer carry

21 DeadLift

21 Wall Ball

300m Farmer Carry

15 DeadLift

15 Wall Ball

400m Farmer Carry

9 DeadLift

9 Wall Ball

D1: Farmer carry=Heavy KB’s or DB’s–Deadlift=245/165–wall ball=20/14

D2: Farmer carry=Heavy KB’s or DB’s–Deadlift=205/135–wall ball=16/12

D3: Farmer carry=Heavy KB’s or DB’s–Deadlift=165/95–wall ball=14/10

Strength:

Weighted (plate) push up

2-2-2-2-2-2-2

-With a partner:
Partner “A” starts at the bottom of a push up. While partner “B” carefully places a plate on A’s back. Partner A will then complete 2 strict push ups starting from a laying position to a fully locked out push up for 2 reps. Increase load for a total of 7 sets. Post heaviest

Workout Of the Day (conditioning):

6 rounds

In 90 seconds complete:

5 burpees
10 box jumps (24/20)
15 air squats

Rest 90 seconds

Pick up where you left off at the start of each new round for a running count of rounds and reps.

Strength:

5 sets-

Push Press x 3 reps

rest 15 seconds

Wall squat 30 seconds (mobility for thrusters)

rest 1 minute

Workout Of the Day (conditioning):

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

D1; 100/65–chest to bar pull ups

D2: 75/55–chin over bar pull ups

D3; 45/35–jumping chest to bar pull ups

Cash out:

400m farmer carry as heavy as you can handle!