Strength:
Back Squat
7x5

Wod:
9-18-27
OHS #115/75
Pull Up
(Rx+ #135/95)

Strength:
Strict Press
7x2
*Reset Each Rep

Wod:
30-20-10
Deadlift #135/95
Shoulder to Overhead
200m Run

Strength:
Squat Clean
1.1.1 x 3
-Rest 10 Sec-

Wod:
”The Senator”
30 Rounds
1 Squat Clean #225/155
3 Burpees
5 Wall Balls #20/14

Strength:
Split Jerk
Build to a 6 Rep Max

Wod:
For Time
100 DB Snatches #50/35
50 Burpees Over DB
100 Double Unders

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
Every 3 Min x 10
3 Snatch Pulls
2 Power Snatches
1 Hang Power Snatch

Wod:
In Teams of 2
20 Rounds
200m Run
*Partners Alt Each Round
+
20 Rounds
10/8 Cal Row
10 DB Thruster #53/35
*Partners Alt Each Round

Strength:
Bench Press
5x5

Wod:
"Nate"
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings #70/53

Strength:
EMOM x 10
Min 1:
5 Front Squats
Min 2:
30 Sec Max Cal Row
+
EMOM x 10
Min 1:
10 Lunges
Min 2:
30 Sec Max Cal Row

Wod:
For Time
100 Burpees

Strength:
Build to a Tough Single
Power Clean

Wod:
5 Min AMRAP
10 Power Cleans #155/105
30 Double Unders
-Rest 1 Min-
5 Min AMRAP
10 Hang Power Cleans #155/105
30 Double Unders
-Rest 1 Min-
5 Min AMRAP
10 Deadlifts #155/105
30 Double Unders

Strength:
Push Press
5x2
*Reset Each Rep

Wod:
For Time
1000m Run
50 Pull Ups
50 Push Press #135/95
50 Pull Ups
1000m Run

Strength:
Front Foot Elevated Reverse Lunge
5x10

Wod:
3 Rounds
45 Wall Balls #20/14
15 Burpee Box Jumps 24"/20"

Wod:
Open Gym
10am - 12pm

Strength:
CrossFit Total Event
8:30am

*Open Gym
10am - 12pm

Strength:
OHS
5,4,3,2,1

Wod:
21-15-9
Squat Snatch #135/95
Bar Facing Burpee

Strength:
5 Rounds
250m Row
10 Renegade Rows
Rest 1:1

Wod:
5 Sets
90 Sec
200m Run
60 Sec
Max KB Swings #53/35
30 Sec
Max Double Unders

Strength:
Build to a Tough
Push Jerk

Wod:
3 Rounds
15 Box Jumps 30"/24"
5 Push Jerks #205/145
15 Toes to Bar
5 Push Jerks #205/145

Strength:
Front Squat
4x4

Wod:
"South Rim 2.0"
Every 10 Min x 2
800m Run
40 Thrusters #45/35
20 Burpees

Strength:
Power Clean
3 OTM x 5; Rest 1 Min
2 OTM x 5; Rest 1 Min
1 OTM x5; Rest 1 Min

Wod:
15 Min AMRAP
90 Double Unders
15 Deadlifts #185/125
15 Pull Ups 
​​​​​​​(Rx+ 5 Bar MU)

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. 5 Sets
2 Power Snatches
4 OHS
B. 5 Sets
2 Power Cleans
4 Front Squats

Wod:
4:00
400m Run
Max Clean & Jerks #155/105
-Rest 4 Min-
6:00
800m Run
Max Clean & Jerks #135/95
-Rest 4 Min-
8:00
1200m Run
Max Clean & Jerks #95/65