WOD

CrossFit – Sat, Sep 14 Saturday Community WOD! Open to the public (AMRAP – Rounds and Reps) 24:00 AMRAP 20 Alternating Dumbbell Snatch 10 Box Jump Overs 20 Push Ups 400m Run/500m Row/.7mile Bike RX 35/25 24/20 RX+ 50/35

CrossFit – Fri, Sep 13 Suggested Warm-Up Warm-Up 2 ROUNDS 8 Air Squat 6 Up/Down 4 Push-Up 2/2 Groiner Into… 2 ROUNDS 5 Power Clean 10 Elbow Punches 5 Front Squats 5 Burpees Strength – All Front Squat (3-3-3-2-2-1*) *Sets of 3 at Moderate, Sets of 2 at Mod-Heavy, Set of 1 at Heavy (Score

CrossFit – Thu, Sep 12 Suggested Warm-Up Warm-Up AMRAP x 10 MINUTES 8/6 Cal Bike (RPE 5) 8 Band Pull Aparts 8 Banded Upright Rows 8 Alt. Child’s Pose Thread the Needles 16 SLOW Alt. Dead Bugs Extended Warm-Up – All EMOM x 9 MINUTES MIN 1 – Foam Roll Upper or Lower Body MIN

CrossFit – Wed, Sep 11 Suggested Warm-Up Warm-Up 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run NCFIT Benchmark Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9

CrossFit – Tue, Sep 10 Suggested Warm-Up Warm-Up 1 ROUND 4/4 Thread the Needle 8 Samson Lunges 10 Scap Push Ups 20 Shoulder Taps Into… 1 ROUND 6 Push-Up to Pike 8 Alt. Side Lunges 10 DB Floor Press 20 Alt. DB Slides Into… 1 ROUND 6 Push-Ups 8 Alt. Goblet Lunges 10 Up-Downs 10/10