Tuesday

Box Squats: 4-4-4-4

          then 

EMOM for 15min Complete:

 1st min- 5 Bench Press*

 2nd min- 10 GHD Situps 

 3rd min- 5 Back Squats*

5 Sets of movement 

*Weights will be determined in class, 75%ish 1RM

The 8 ways in which a walk in the woods could do you the world of good
  1. Reduced mental fatigue
  2. Increased creativity
  3. Upgraded HAPPINESS
  4. Boosted immunity
  5. Expanded exercise and heart health
  6. Diminished stress
  7. Sharper vision
  8. Increased ability to cope with pain 

Monday

4 Rounds for TIME of: 
200m RUN
  10 Toes-2-Bar
  10 DB Step-Overs (50/30s)
 200m RUN
  10 Burpees
  10 DB 1arm Snatches (70/45)

2018 CrossFit Regionals Leaderboard 

The Five Things That Happen to Your Body When You Quit Working Out
    Blood Pressure Rises
    Skeletal Muscle Starts Resisting Insulin
    Muscles Shrink
    VO2 Max Drops
    GRUMPINESS Takes Over

FUNday

In TEAMs of 2...

4 Rounds for TIME:

 • 10 Deadlifts (315/205)

 • 20 Pull Ups

 • 30 KB Snatches (53/35)

 • 200m RUN

1* TEAM member working at a time

Partition reps as needed

Run together

  

Thursday

Front Squats: 10-8-6-4-2

GHD Situps: 10-10-10

Turkish Get-UPs: 4-4-2-2

Newmarket’s Chris Schoppmeyer: A wonderful life

Wednesday

5 and 5

Every :30 for 10min complete:
  5 Curls
  5 Push-UPs

RX= 35/20s
 
  then...

TABATA: Hollow Rocks, Squat Holds, Plank, Russian Twist (25/10s)

Mechanics, Consistency, THEN Intensity

As you progress- strength, stability, and range of motion increase

Tuesday

Today's WOD is brought to you by CrossFit.com 4 Rounds for TIME of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted pull-ups Men: Use 2 50-lb. DBs for presses, 1 for pull-ups Women: Use 2 35-lb. DBs for presses, 1 for pull-ups Click for scaling options. Related: • CrossFit WOD 180511 Tips With Rory McKernan • The Dumbell Press

Monday

3 Rounds for TIME of:

 Building RUN

 20 Back Squats (135/95)

 10 Burpees