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:

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:

6 sets

Barbell complex:

1 Deadlift
+
2 hang power clean
+
3 split jerks

Bar must not touch the floor until all 3 split jerks are finished. Post heaviest load.

Workout Of the Day (conditioning):

-For time-

800m Run

30 Ground to Overhead

800m Run

D1: 145/95

D2: 120/75

D3: 95/55

Strength:

3-4 sets of:
Strict Press x 3 reps
+
Push Press x 3 reps

Rest as needed between sets and work on hip mobility
-Post heaviest load used.

Workout Of the Day (conditioning):

5 Rounds for reps of:

30 seconds of DB shoulder-2-overhead
30 seconds of rest
30 seconds of Anchored sit-ups
30 seconds of rest
30 seconds of Double Under’s
30 seconds of rest

Score equals total reps combined.