Tuesday

Alternate between movements every 2min for 20min:

  5 Bench Press (75%ish 1RM)

  10 Dips

These are the unwritten rules of sports

Monday

21-15-9 reps for TIME of:

  Row for Calories 

  Thrusters (95/65*)

  *Understanding the CrossFit WOD: Safety & Scaling - CrossFit Torian Brisbane 

FUNday

In TEAMs of 2, for TIME:

  Building Run

  75 Push-UPs

  Building Rub

  75 Box Jumps 

  Building Run

  75 Situps 

  Building Run

  75 Wallballs 

*Complete the runs together, partition the reps as you wish, 1* TEAM Member working at a time 

How (And Why!) To Do Push-UPs

Thursday

3 Rounds for QUALITY:

  500m Row

  25 KB Swings (53/35*)

What a Chess Grandmaster Can Teach You About Solving Problems 

Wednesday- AMY

Today, we'll complete the WOD in honor of Coach Amy. As we all know, she's our own tatted up little brickhouse ROCKSTAR!  Through unsurpassed work ethic and an inability to use the word CAN with a t, she has overcome adversity and inspired us all... 

For TIME, 10.9.8.7.6..... reps of:

  Deadlifts 

  Pull-UPs

  Snatches 

  Burpees 

*The volume is extremely high in this WOD! We'll go over technique & discuss weights in class. 

You are an inspiration.  

Tuesday

"Annie" 

50-40-30-20 and 10 rep rounds of:
Double-Unders
Sit-ups

Wednesday's WOD will be a send-off for Coach Amy! 

Monday

Back Squat: 5-5-5-5-5

      then...

Death by 10m

Philippine president-elect urges public to kill drug dealers

The Champ