Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
EMOM x 25
1st min: Battle Ropes 
2nd min: Jumping Lunges (mod to regular walking or reverse lunges)
3rd min: Side Plank
4th min: Side Plank
5th min: Bear Hug Sandbag Squats 

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
A. 4 Sets
9 Deadlifts @ 21X1
+ 6 Romanian Deadlifts @ 4011

-use KB or barbell - 
1st number is always eccentric (down)
2nd number pause
3rd number concentric (up)
4th pause

So on DL you start with the 3rd number 
example 9 Deadlifts @ 21X1 would mean X (explode) up, pause 1 second at top, 2 second descent,1 second pause before next rep
6 Romainian DL @ 4011 - 1 second up, 1 second pause at top, 4 second descent, no pause before next rep

B. 12 min AMRAP
6 Push Press
12 Toes2Bar
18/12 Calorie Row

Option 2:
3 Rounds
200' Farmer's Carry (50's/35's)
20 DB Bench
20/15 Calorie Bike
200' DB Front Rack Carry
20 DB Deadlifts

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
4 Rounds
400m Run
30/21 Calorie Bike
20 Russian Swings (53/35)
15 Push-Ups

Option 2:
8 Rounds
16 KB Swings (53/35)
26 Sit-Ups
36 Mountain Climbers (modify to plank K2E's -total)

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:
Option 1: 
A. Tempo Back Squats @ 32X1
Every 2:00 x 5
3 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
3 @ 85% (no tempo)

B. For Time:
750/600m Row
15 Burpee Chin-Ups
500/400 m Row
10 Burpee Chin-Ups
250/200m Row
5 Burpee Chin-Ups

Option 2:
5 Rounds
15 Wallballs
30 Banded Ski Ergs
30 Banded Psoas March (video)(total)
15 Bodyweight Elevated Split Squats (each)

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:
Option 1:
4:00 Prowler Push (45's/25's)
1 min Rest
4:00 Anchored Sit-Ups
1 min Rest
4:00 Rope Climbs
1 min Rest
4:00 Wall Sit (rx+1:goata air chair)
1 min Rest
4:00 Sledge Strikes

Option 2:
600m Run
20 Sandbag Cleans
40 Sandbag Leg Raises (video)
600m Run
20 Sandbag SH2OH
40 Sandbag Rows
600m Run
20 Sandbag Burpees
40 Sandbag Squats

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:
Option 1:
CrossFit Open Workout 21.3 & 21.4

Workout 21.3

15 Front Squats(95/65)
30 Toes2Bar
15 Thrusters
rest 1 min
15 Front Squats 
30 C2B Pull-Ups
15 Thrusters
1 min rest
15 Front Squats
30 Bar Muscle-Ups
15 Toes2Bar

*15 min time cap*

at 15 min mark move into Workout 21.4 
 
work up to a heavy set in 7 mins of:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Option 2:
20 min AMRAP
3 Single Arm DB Thrusters (each side, 50/35)
6 Pull-Ups 
9 DB Clean and Jerks (single DB, each side)
12/17 Calorie Bike

Please be sure to fill out the Health Attestation HERE before coming to class

The CrossFit Workout 21.3 will be announced at 3pm Thursday! Tune in HERE and maybe hit it early??

WOD:
Option 1:
17 min AMRAP
30 Sit-Ups
30 Slamballs
30 Box Jumps

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:
Option 1:
5 Rounds
7 Deadlifts (65% of your max)
200m Run
7 Handstand Push-Ups (DB Strict Press)

Option 2:
5 Rounds
14 DBL DB Deadlift (50/35's)
20/14 Calorie Row
14 DB Bench

Option al Cash-Out for both both 1&2:
3 sets
12-15 Bridged DB Skull Crushers (video)
10 Single Leg Hip Thrusts (each, video)
45 second Plank

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:
Option 1:
100 Double-Unders
30 Thrusters (95/65)
30 Lateral Burpees
30 Reverse Barbell Lunges (each, 95/65)
100 Double-Unders

Option 2:
4 Rounds
10 MB Reverse Lunges (each, 20/14)
15 Wallballs
20 MB Knee Tucks (total, video)
500/400m Row

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
A. Every 2:00 x 4
Tempo Front Squats @ 32X1
3 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
followed by 1 set of
3 @ 80% with no pause/tempo

B. 8 min AMRAP
3 Toes2Bar
3 Cleans (185/125)
6 Toes2Bar
3 Cleans
9 Toes2Bar
3 Cleans
12 Toes2Bar
3 Cleans
...keep adding 3 reps to Toes2Bar

Modify clean weight so that you can still do 3 aggressive *singles*
32X1 Tempo Numbers:
3 - 3 seconds down
2 - 2 second pause at bottom
X - explode out of bottom
1 - 1 second pause before next rep

Option 2:

30 min AMRAP

750/600m Row
36/25 Calorie Bike

*every 4 mins starting with 3-2-1-GO complete your choice of:
-3 Toes2Bar, 2 Strict Pull-ups, 1 C2B Pull-Upa
or 
-3 V-Ups, 2 Ring Rows, 1 Push-Ups