Daily Workout

For time:

50 Double Unders
20 Thrusters (95/65)
100 Double Unders
15 Thrusters (115/80)
150 Double Unders
10 Thrusters (135/95)

1) Front Squat/Back Squat SWOD

EMOM for 10 minutes complete:

1 Front Squat
3 Back Squats

@60 of Max Front Squat load for all 10 sets

Cool Down:

2:00 Saddle
2:00 Pigeon (each)

“CrossFit affiliates have been safe havens, where people make their best friends, meet their loved ones, find out who they really are, and oftentimes, have changed their life. In these affiliates I’ve seen police officers workout beside former inmates, I’ve seen parents workout beside their kids, I’ve seen people with a disability workout with able bodies, I once talked trash with a 75 year old woman. The success of the affiliate is testament to the ability to foster a peaceful and harmonious community.”~Jason Ackerman

Rest Day

Teams of 2 complete the following:

Complete each as a team with a 5 minute continuously running clock:

Row 500 M (each for time)
Max Bench Press reps (185/105 as a team)
Max Tire Flips (as a team)

-Rest 1 minute between each movement

“It is often hard to distinguish between the hard knocks in life and those of opportunity.”~Frederick Phillips

10 rounds not for time of:

15 Wall Balls (20/14)
3 Power Cleans

-Work to a heavy set of 3 Power Cleans, score will be load for last set of 3
-RX Standard: Wall Balls must be completed unbroken each round

Cool Down:

2:00 Child’s Pose
2:00 Frog Stretch
2:00 Seated Forward Fold

“Perpetual optimism is a force multiplier.”~Colin Powell

Every 2:00 x 7 rounds: 

100 M Sprint

-Score is slowest sprint

Cool Down:

1:00 Standing Straddle
1:00 Seal Stretch
2:00 Supine Twists (each)
2:00 Half Saddle (each)

“Humility is being coachable, regardless of how much you already know.”

5 rounds of:

Minute 1: 16 DB Overhead Weighted Lunge Steps (50/35…8 each)
Minute 2: 15 Push Ups + 10 Ring Rows
Minute 3: 120’ Forward Sled Pull (AHAP)
Minute 4: Rest

1) 3 rounds not for time of:

:45 Plank Hold
:30 Rest
:30 Side Plank (each)
:30 Rest
:30 Single Leg Glute Bridge (each)

-Rest 1:15 between rounds

Cool Down:
2:00 Frog Stretch
1:00 Dragon (each)
1:00 Thread the Needle (each)

He must increase; I must decrease.~John 3:30

Complete as many reps as possible in 12 minutes of the following ascending ladder rep scheme of:

1 Snatch (115/80)
2 Toes to Bar
2 Snatches (115/80)
4 Toes to Bar
3 Snatches (115/80)
6 Toes to Bar

Continue on through 4/8…5/10…6/12 and so forth.

1) 3 rounds not for time of: 

2 Minutes Max Distance Handstand Walk
14 Bulgarian Split Squats (7 each)
14 Landmine Twists 

Handstand Walk Subs:
-2:00 Handstand Hold
-2:00 Shoulder Taps From Box
-2:00 Box Handstand Hold
-Spend as much time working as possible, rest as needed

“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.”~Epictetus