CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.


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Workout Of The Day

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    Weekly WODs


    Back Squat
    20 reps
    Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week.
    (AMRAP - Rounds and Reps)
    14min. AMRAP:
    21 Wall Balls 20/14
    15 Cal Row
      9 Deadlifts 225/155

    **** coaches option of doing this in a Team format. Just double the numbers to 42-30-18.


    Strict Press (5 x 3)
    *5 sets of 3 reps.

    *Strict Press has ZERO bending at the knee. All shoulders. Keep your quads and glutes flexed at all times during the lift.

    *After each set perform 1min. worth of russian twists with a 45/30lb DB. Holding it vertically with your hands around the bell and not the handle. L+R=1 rep. I purposely want this to be heavy today. You probably won't get that many, but it's fine.

    Metcon (AMRAP - Reps)
    15min. to get as far as possible...
    Double Unders
    immediately into;
    DB Hang Clean and Jerks 50/35lb

    *RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups
    *You only have 1 DB. Alternate sides every 5 reps.
    *Remember to do a slight pause at the shoulder before you press overhead. It is not a snatch.

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