WOD

Today’s CrossFit Workout

• Every 10:00 x 3 Rounds
  • 1k Row
    30 DB Box Step Ups (50/24″, 35/20″)
    15 Power Cleans (135/95#)

Today’s SWEAT Workout

• 10 Rounds:
  • 300m Row/Ski
    15 Pushups
    15 Situps

Today’s Schedule

8am Yoga

9:00 + 9:45am SWEAT

10:30 Barbell Club

11:15-12:30 Open Gym

Today’s CrossFit + SWEAT Workout

Conditioning

• 5 Rounds (not for time)
  • 15/12 Cal Ski
    50′ Sled Push + 50′ Pull
    10 Bench Press

Rest as needed between rounds

Today’s CrossFit Workout

Weightlifting

• 15:00 to build to a heavy complex of the day
  • Power Clean + Front Squat + Hang Clean

Conditioning

• 10-8-6-4-2
  • Power Cleans (115/75#)
    Front Rack Lunges

Rest 3:00

• 2-4-6-8-10
  • Power Cleans
    Front Rack Lunges

CRX: 135/95#

Today’s SWEAT Workout

• 4 Rounds:
  • 250m Row
    25 MB Cleans
    25 Strict Situps

Today’s Workout (CrossFit + SWEAT)

• 2 Rounds
  • 2k Assault Bike
    150 Double Unders
    2k Run

Today’s CrossFit Workout

Gymnastics

• 4 Rounds (not for time)
  • 25′ HS Walk
    :15 L-Hang + 5 L-Hang Pullups

Conditioning

• AMRAP12
  • DB Hang Snatch (reps EACH arm)
    Toes To Bar
    Strict HSPU

Ascending Ladder: 3, 6, 9, 12, 15 etc…
RX: 35/20#
CRX: 50/35#

Today’s SWEAT Workout

• For Time:
  • 20-18-16-14-12-10-8-6-4-2
    SDHP
    2-4-6-8-10-12-14-16-18-20
    Burpees

*10 V-Ups after every round

Today’s CrossFit Workout

Weightlifting

• Every 2:00 x10
  • 3 Back Squats
    • Start at 65% and build

Conditioning

• For Time:
  • 50 Deadlifts (225/155#)
    50 Box Jumps (24/20″)

Today’s SWEAT Workout

• 3 Rounds
  • 100 Double Unders
    5R/5L Dual DB Alt Push Press
    5 Dual DB Front Squats
    4R/4L Dual DB Alt Push Press
    4 Dual DB Front Squats
    3R/3L Dual DB Alt Push Press
    3 Dual DB Front Squats
    2R/2L Dual DB Alt Push Press
    2 Dual DB Front Squats
    1R/1L Dual DB Alt Push Press
    1 Dual DB Front Squat

Partner Relay:
30 Cal Row/Ski
30 Wall Balls (20/14#)

25 Cal Row/Ski
25 Wall Balls

20 Cal Row/Ski
20 Wall Balls

15 Cal Row/Ski
15 Wall Balls

10 Cal Row/Ski
10 Wall Balls

Both partners complete each rep scheme, relay style.
CRX: 30/20#

Today’s CrossFit Workout

• 0:00-10:00
  • Build to Moderately heavy Power Snatch
• 15:00-35:00
  • 10 Rounds For Time:
    • 5 Power Snatches
    • 10 Burpees Over the Bar
      • Increase weight every 2 rounds
        • 75/55#
          95/65#
          115/75#
          135/95#
          155/105#

Today’s SWEAT Workout

• 3 Rounds:
  • 2k Bike
    10 Dual DB Box Step Ups
    10 Dual DB Hang Power Cleans
    20 Situps