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:

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:

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:

5 sets,

Strict Press x 5 reps

Rest 15 seconds

Hollow rocks x 10-15 reps

Rest 1-2 minutes

Workout Of the Day (conditioning):

2 Rounds for time-

100 double under’s

50 push press

25 toes to bar

D1: double under’s—95/65—t2b
D2: double under’s—75/55—knee’s above hip
D3: lateral bar hops—45/35—Abmat sit ups

Congratulations to Connor Martin and Camzin on their recent engagement! We wish you both all the love and happiness in the years to come!!!!