Thursday WOD:

 Warm-up

5 Minutes of double under practice

10 Squat w plate
10 Ground to OH w plate
3 Wall Walks

Group Stretch

Weightlifting

Front Squat (5x5@80%)

Gymnastics

Handstand Push-ups 10 Strict HSPU
10 Kipping HSPU

8 Strict HSPU
8 Kipping HSPU

6 Strict HSPU
6 Kipping HSPU

Do the set of strict and kipping unbroken. Rest as needed between sets
No score needed, just take notes of what you did or could not do

Metcon

Metcon (Time)Complete For Time
60 D.U
10 Squat Cleans (115/85)
100m Run
60 D.U
8 Squat Cleans (135/95)
100m Run
60 D.U
6 Squat Cleans (155/105)
100m Run

Aloha Monday:

 Warm-up

3 Rounds
100m Run
5 med ball cleans
5 RKB
5 Goblet Squats w 3 sec hold

Weightlifting

Power Cleans + Front Squat (1x1)Take 15 Minutes to Find a Heavy Single for Today

Weightlifting

Clean Pull

3x5@90%
2x5@90%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP4
100m Run
10 Ring Muscle UpsSub 3 Pull Ups + 3 Dips per muscle up

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP4
100m Run
10 KBS (53/35)Rx+ 70/53 KB

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP4
100m Run
10 Box Jumps (30/24)

Tuesday WOD:

 Warm-up

400m Run
2 Rounds:
3 Wall Walks
5 Empty Bar Thrusters
7 RKB Swings
9 Hollow Rocks

Group Stretch

Weightlifting

Back Squat

4@60%
4@65%
4@70%
4@75%
3x4@80%

Gymnastics

Pull-ups (1x1)Max Reps Pull Ups
These do not have to be unbroken, but once you fall off the bar, your reps are done

Metcon

Metcon (Time)3 Rounds for Time
15 HSPU
15 Thrusters (95/65)
15 Ab mat Sit Ups
15 Burpees
15 KB Swings (53/35)
15 Goblet Squats (53/35)Rx+
KB (70/53)
Thrusters (135/95)

Monday WOD:

 Warm-up

2 Rounds:
200m Run
5 Strict Pull Ups
5 Push Ups
10 V-Ups

Empty Bar:
5 Deadlifts
5 Tempo Front Squats
5 Hang Power Cleans
5 Shoulder Press
5 Good Mornings

Group Stretch

Weightlifting

Power Cleans + Front Squat

2+3 @ 60%
2+3@ 65%
2+3@70%
2x 2+3@75%

Weightlifting

Clean Pull

5@85%
3x5@90%

Metcon

Metcon (AMRAP - Reps)

EMOM 12
1- 5 Floor Press (115/85) + 10 T2B
2- 5 Hang Squat Cleans(115/85) + 10 Pull Ups
3- 5 Push Jerks (115/85) + 10 Burpee over Bar

TRUCKER WOD:

April 15th - 6am crossfit class only, yoga with Tara 7-8am.  Let's support Trucker WOD at Upcountry CF. 

April 16th - Easter Sunday - closed

Metcon

Metcon (AMRAP - Rounds and Reps)

Trucker Dukes WOD
In teams of 3:
AMRAP 20:17
Buy in: 45 Synchronized Burpees
Then AMRAP in remaining time
Partner 1- 4 Muscle Ups
                    10 Air Squats
                    13 Sit Ups
Partner 2-Plank
Partner3- RestSub 4 Pull Ups + 4 Dips for 1 muscle up

Friday WOD:

 April 14th - Good Friday: Holiday hour Classes are 6am, noon, 3pm kids and 4:15pm then CLOSE!

April 15th - 6am crossfit class only, yoga with Tara 7-8am.  Let's support Trucker WOD at Upcountry CF! 
April 16th - Easter Sunday - closed


Warm-upRun 400m
With an Empty Bar:
5 Tempo Deadlifts
5 Power Cleans
5 Tempo Front Squats
5 Push Jerks
5 Good Mornings

Group Stretch

Weightlifting

2 Cleans + 1 Jerk

2@60%
3x2@70%
2x2@75%

Weightlifting

Snatch

3@60%
3@65%
2x3@70%
2x3@75%

Metcon

Metcon (Time)

3 Rounds for Time (12 minute time cap)
10 Burpee Box Jump Overs (24/20)
10 Front Rack Lunges (135/95)
10 T2B

Thursday WOD

 Warm-up

3 Rounds
Run 100m
10 Wall Squats
10 Chest Press w Band
10 Hollow Rocks
10 Glute Bridges

10m Inch worm w press up
10m Toe Pull Hamstring Stretch
10m Knee to Chest
10m Lunge Stretch

Weightlifting

Front Squat

5@60%
5@65%
3x5@70%

Metcon

Metcon (Time)

Max Effort 400m Run
Rest 3 Minutes
Max Effort 200m Run
Rest 2 MinutesYour time is your two run times minus the rest

Metcon

Metcon

(AMRAP - Rounds and Reps)

AMRAP8
8 OH Squats (115/85)
8 HRPU