Tuesday

EMOM for 12min Complete:

 EVEN- 5 FRONT Squats

   ODD- 5 Devil Press

4 Factors of an Ambush

 Complacency

 Hesitancy

 Lack of Situational Awareness

 Lack of Proper Training

Monday

AMRAP in 15min of:

  3 Pull-UPs

  5 Burpees

  7 Push-UPs

  9 Squats

FUNday

10-8-6-4-2 reps for TIME:
Power Snatch (135/95)
Complete a 200-foot Shuttle RUN after each set to be completed in 25-foot segments.

Thursday

• “Filthy 50”
• 
  
• For Time:
•  50 Box Jumps (24/20)
•  50 Jumping Pull-Ups
•  50 KB Swings (53/35)
•  50 Walking Lunges
•  50 Knees-2-Elbows
•  50 Push Press (45/35)
•  50 Back Extensions
•  50 Wallballs (20/14)
•  50 Burpees
•  50 Double-Unders

Why We Train!

Wednesday

EMOM for 20min Complete:

 30 Double Unders

 10 Dynamic Push-UPs

 10 Medball Cleans

 20 Hollow Rocks

"I live by two mottos: A disciplined person can do anything. Dare to do what you don't want to get what you do want."        

                                 Coach Dawn Staley

Tuesday

CrossFit Community Cup Workout 2 

AMRAP following the interval of:
 2 minutes of work, 1-minute rest
 2 minutes of work, 1-minute rest
 2 minutes of work, 1-minute rest
 3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

Monday

COMMUNITY CUP - WORKOUT 1