4-16-14

Happy Birthday Miriam Rich!!

STRENGTH (2x) 1 min Plank 30 sec right bridge (top leg bent at 90 degrees and slightly raised) 30 sec left bridge (top leg bent at 90 degrees and slightly raised) 2 min to perform 1 Turkish Get-up right arm + 6 Walking Lunge with the KB overhead, then back down on the ground 1 Turkish Get-up left arm + 6 Walking Lunge with the KB overhead, then back down to the ground As Heavy as Possible

SCAP WORK (2x) 25 Band pull-a-part 20 Scare Crow (5#/2.5#) 15 Scap Push Up 10 BTN Press (75-45#/45-15#)

CONDITIONING 21-15-9-9-15-21 Wall Ball Push-up Double Unders (3:1 Singles)

“Every day at CrossFit is an anthem of change. It’s a celebration of this strange and incredible organism: the human body. Each gut-wrenching, sweat-dripping workout reminds me of where I was, and where I’m going. And I’m going somewhere good.” – Paul Jones, CrossFitter

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A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.