CONDITIONING CrossFit Benchmark WOD “Dirty Thirty” (edit) “Double Dipped”30 Box Jumps (24/20 in)30 Jumping Pull-Ups30 Kettlebell Swings (16/12 kg)30 Lunges30 Knees-to-Elbows30 Push Presses (45/35 lb)30 Back Extensions30 Wall Ball Shots (20/14 lb)30 Burpees30 Double-Unders-Rest 1:00-Go back up the list! *Optional 30min time cap if you wish to complete the accessory piece. OPTIONAL ACCESSORY 2 Rounds15 GHD’s30yd Single DB Overhead Carry (Left– as heavy as possible)30yd Single DB Overhead Carry (Right – as heavy as possible)10 Strict Toes to Bar30yd Single DB Overhead Carry (Left– as heavy as possible)30yd Single DB Overhead Carry (Right – as heavy as possible)15 Oblique twists with medball (each side)30yd Single DB Overhead Carry (Left– as heavy as possible)30yd Single DB Overhead Carry (Right – as heavy as possible)Read more

STRENGTH Clean & Jerk Technique Work 5×1, 70%, 75%, 75%, 80%, 80% CONDITIONING “Green Eggs and Ham”5 sets:250m Run6 Power Clean (185/125)250m Run-rest 1:1 b/t sets WELLNESS WEDNESDAY 𝒀𝒐𝒖𝒓 𝒕𝒉𝒐𝒖𝒈𝒉𝒕𝒔 𝒄𝒓𝒆𝒂𝒕𝒆 𝒚𝒐𝒖𝒓 𝒓𝒆𝒂𝒍𝒊𝒕𝒚. Next time negative thoughts pop into your mind or you find yourself overthinking, change the conversation in your head. In Jon Acuff’s book, Soundtracks, (HIGHLY recommend you read or listen to this book) he talked about changing the thoughts in your head. By stating positive affirmations daily, people are less likely to overthink, have a 21% higher satisfaction to get more done, and a 78% increase in reaching their goals. If you are looking to increase your satisfaction and reach your goals, it starts by changing the conversation in your head.Read more

STRENGTH Deadlift 5×1, starting at 60% and building to 100% CONDITIONING “Oh, the places you’ll go”3 Sets 30/24 Calorie Row20 GHD Sit Ups10 Burpee over rower-Rest 3 minutes b/t sets-Read more

STRENGTH Snatch Technique Work 5×1, 70%, 75%, 70%, 75%, 75% CONDITIONING “The Cat in the Hat” ~ (Biking Daniel)50 Pull-ups1000m Echo Bike21 Thrusters (95/65)2000m Echo Bike21 Thrusters (95/65)1000m Echo Bike50 Pull-upsRead more

CONDITIONING “Cheeseheads”Partner Throwdown Friday100 Box Jump Overs (24/20) (split)50 Synchro Toes to Bar100 Handstand Push-ups (split)50 Synchro Toes to Bar100 Box Jump Overs (24/20) (split)**individual version, 50 reps of each movement ACCESSORY – CORE 3 Sets for quality:12 Overhead Plate Situps30 Flutter Kicks (each side)7 Alligator Rolls (each direction)15 KB Front Rack Marches (each side)Read more