April 17, 2017 Monday

*12 Min Time Cap L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: Ring Dips L3: Ring Dips L2: Banded Ring Dips L1: Box Dips L4: 225/155 L3: 165/115 L2: 115/75 L1: 65/45 Hang Power Clean


April 16, 2017 Sunday

Rest Day

April 15, 2017 Saturday

*2 Person Teams *1 Person completes a round at a time *Toes-To-Bar should be unbroken the entire time. Feel free to scale number to make this happen L4: 15 T2B L3: 10 T2B L2: 15 Knee Raises L1: 10 Knee Raises/Ab Mat Sit-ups L4: 15 Burpees L3: 12 Burpees L2: 10 Burpees L1: 7 Burpees or 12 Box Burpees L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6

Hollow Hold Last CrossFitter Standing **Reset after each failure**


April 14, 2017 Friday

L4/L3/L2: As written L1: 5x5 Form

L4: 18-13-8 L3: 15-10-5 L2: 12-8-4 L1: 9-6-3 L4: 70/50 L3: 50/35 L2: 30/20 L1: 15/10 L4: DU's L3:DU's L2: Singles L1: Singles


April 13, 2017 Thursday

Rest Day

April 12, 2017 Wednesday

L4/L3: As written L2: 5x4 Moderate Load L1: 5x5 Form

L4: 25 Ab Mat Sit-ups L3: 20 Ab Mat Sit-ups L2: 18 Ab Mat Sit-Ups L1: 14 Ab Mat Sit-Ups L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 165/115 L3: 125/85 L2: 85/60 L1: 55/35


April 11, 2017 Tuesday

L4: 400M L3: 400M L2: 300M L1: 200M L4: 275/185 L3: 185/125 L2: 135/95 L1: 95/65 L4: 3"/1.5" Deficit L3: HSPU L2: AB Mat HSPU L1: Pike/Push-Ups

Focus is on form only! This is not for time


April 10, 2017 Monday

*You can choose to do L4 if you have a sub 2:30 Fran L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/33 L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows

*Not For Time Challenging Dumbbell Rows Very slow descent on Ring Rows

*Not for time L4: 20 GHDs L3: 10 GHDs or 20 MB Sit-ups 20/14 L2: 20 MB Sit-Ups 10/8 L1: 20 Ab Mat Sit-Ups L4: 20 Hollow Body Rocks L3: 15 Hollow Body Rocks L2: 20 In & Outs L1: 15 In & Outs L4: 20 Heels To Heaven L3: 20 Heels To Heaven L2: 12 Heels To Heaven L1: 12 Holding on cage Heels to Heaven


April 09, 2017 Sunday

Rest Day

April 08, 2017 Saturday

L4: 185/125 L3:135/95 L2: 95/65 L1: 65/45, Hang Power Clean L4: 40 Cal Bike L3: 30 Cal Bike L2: 25 Cal Bike L1: 18 Cal Bike L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: Push-Up L3: Push-Up L2: 20" Box Push-Up L1: 30" Box Push-Up


April 07, 2017 Friday

L4: 135/95 L3: 95/65 L2: 65/45 or FS @ 95/65 L1: 45/33 or FS @ 65/45 L4: 20 V-Ups L3: 14 V-Ups L2: 20 In & Outs L1: 15 In & Outs

Not for time Add weight as needed

* Not for time Add weight as needed


April 06, 2017 Thursday

Rest Day

April 05, 2017 Wednesday

This is for athletes who can maintain consistent lat engagement throughout the swing. We will only spend about 3-5 minutes working on this. If you are not yet ready for this, please prepare your station for the wod and work on Lat activation hanging from the cage.

*28 Min Cap L4: 400M L3: 400M L2: 300M L1: 200M L4: 7/4 Ring Muscle-Ups L3: 15 Pull-Ups or 2/1 Ring Muscle-Ups L2: 15 Banded Pull-Ups L1: 15 Ring Rows L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates

L4: 10/6 Strict Muscle-Ups L3: 20 Negative Pull-Ups L2: 20 Banded Negatives L1: 20 Challenging Ring Rows


April 04, 2017 Tuesday

L4/L3/L2: As Written L1: 2 Hang Power Cleans + 2 Push Press

L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/35 L4: 35 UnB DU L3: 35 DU L2: 90 Singles L1: 45 Singles


April 03, 2017 Monday

L4/L3/L2: Build to a heavy 3 reps L1: 5x5 Tempo

L4: 600M L3: 500M L2: 400M L1: 300M Burpees L4: 15 L3: 12 L2: 9 L1: 6 or 12 Box Burpees L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33 or 65/45 Hang Power Clean


April 02, 2017 Sunday

Rest Day

April 01, 2017 Saturday

2 Person Teams *1 person completes a full round then switch 4 HSPU (These need to be challenging but unbroken) 8 Ring Rows 12 Jumping Lunges 16/13 Cal Row L4: Deficit 3"/1.5" L3: HSPU L2: HSPU w/ Ab Mat L1: Pike HSPU/Box Push-up/DB Press L4: 12 Jumping Lunges L3: 12 Jumping Lunges L2: 12 Walking Lunges L1: 12 Assisted Lunges L4: 20/16 Cal Row L3: 16/13 Cal Row L2: 13/11 Cal Row L1: 11/9 Cal Row


March 31, 2017 Friday

*12 Min Time Cap L4: 15 T2B L3: 10 T2B L2: 15 Knee Raises L1: 15 Ab Mat Sit-Ups L4: 135/95 L3: 95/65 L2: 65/45 Hang Squat Clean L1: 45/33, Hang Power Clean + Front Squat