Monday

Back Squats (3 second pause) 5x3

Sled 5x2 (AHAP)

B) Logan's Bday Wod (He said he loves cleans & push Presses)

"Grace" + 26 Birthday Buprees over bar for time.

30 Clean & Jerks 135/95

26 Birthday Burpees over bar

Tuesday

Push Jerks 5x4

Ring Rows (Flat as Possible) 5x8

B) "Teams of "3" 2 work at a time; one on the row/double unders and the other on the "Lift", 1 person takes break. Can not move on to the next movement til all Row, DU's and/or lift is completed in that given line.

100 Cal Row, 100 Deadlifts 135/95

80 Double Unders, 80 Hang Power Cleans

60 Cal Row, 60 Front Squats

40 Double Unders, 40 Shoulder to Over head

20 Cal Row, 20 Thrusters

Wednesday

Snatch 5x3 Hang Power Snatch, & one from the ground =1rep

Thoracic Mobility

B) "Barbara"

5 Rounds for time

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Thursday

Bench Press 5x5

Farmer Carry 4x100m (AHAP)

B) EMOM10

odd: 10 HSPU

Even: 8 (Full w/squat) Hang Cleans 95/65

C) "Annie"

50, 40, 30, 20, 10

Double Unders

(Singles can double the reps)

Sit Ups

Friday

Over Head Walking Lunges with Plate 45/35 or AHAP 5x25 feet.

Single Leg KB Deadlifts 5x5 (each Leg)

B) For time

50 Snatches 95/65

E2MOM 8 chest to bar pull ups

Saturday (Max out Saturdays)

20 minutes to Max out/PR a lift of your choice, if you do not know one, the coach can assign you a lift to do.

B) EMOM12

Odd: 3 Heavy High Clean Pulls + 20 Double Unders

Even: 15 Wall Balls 20/14

Sunday Service in the South Bay

2 Hours of Crossfit

"WOD 1" at The Crossfit Fontana Interbox Friendly

Teams of 4

WOD 1 - 10 minute cap a version of 16.1

25 ft overhead walking lunges with a plate (Rx 45/35, Mod 25/15), 8 burpees facing bar

25 ft overhead walking lunges with a plate (Rx 45/35, Mod 25/15), 8 pull ups (Mod use blue band)

Relay, one athlete working out at a time. Athlete 1 begins with the lunge then 8 pullups then tags athlete 2, who is already waiting at the end of the 25 feet. Athlete 2 does the walking lunges and 8 burpees. Tags athlete 3 who does the walking lunges and 8 pull ups. Tags athlete 1 who does the walking lunges and 8 burpees. Tags athlete 4 who does the walking lunges and 8 pull ups. This continues until everyone until every athlete has completed two sets of lunges/burpees and two sets of lunges/pull ups. Note that the burpees and the pull ups happen on opposite ends of the 25 feet.

B) For time

100m Run

21 Thrusters 95/65

4 rope climbs (legless if possible)

200m Run

15 Thrusters 115/75

3 Rope Climbs

400m Run

9 Thrusters 135/85

2 rope climbs

C) Bro Session

"Bi's & Tri's"