WARM UP 400m Run Outdoor Plyos STRENGTH Work up to and find 3 RM Deadlift WOD 6 Min “Diane” 21 or 1 Min ME Reps of DL (225/155) or 50% 21 or 1 Min ME Reps of HSPU 15 or 1 Min ME Reps of DL (225/155) or 50% 15 or 1 Min ME

WARM UP Everett Warm Up STRENGTH 5×3 Push Press (10 min to find 3 RM Push Press) WOD 3 Part Chipper: 3 Min AMRAP 1 Min Rest 6 Min AMRAP 1 Min Rest For Time … Of the Following: 5 Clean and Jerk (155/105) 10 Toes to Bar 200m Run 15 Deadlift 20 Situps 200m

WARM UP 400m Run Burgener WU MOBILITY Coach’s Choice WOD 10-9-8-7-6-5-4-3-2-1 Power Snatch (95/65) Curb to Curb Run Each Set This would be the only reason we would ever get a treadmill… [youtube=http://www.youtube.com/watch?v=dLfUgXcvq4g]

WARM UP 2x: 250m Row 200m Run 1x Fence Drills Shoulder Warmup ENDURANCE 33 Burpee Test *Immediately followed by Suicide Run WOD For Time: 50 Jumping Squats 15-12-9 Burpee Box Jump Overs (20”) KBS (32/24) 50 Jumping Squats

WARM UP 400m Run 3 Rounds of Cindy PVC Shoulder Warmup SKILL Overhead Squat Technique WOD 15 Min AMRAP Partner 1: 400m Run Partner 2: 12 CTB Pullups 9 LHPU 6 OHSQ (95/65) *When Partner 1 Returns from 400m Run, He/She Picks Up Where Partner 2 Left Off

This is exactly why we don’t just throw bars down randomly or stand too close to walls or people.   WARM-UP: Ladders STRENGTH: 3 x Max Effort – HSPU then immediately Ring Dips (:30 rest) WOD: “The Bear”  5 Rounds for Time and Load of: 7 Complexes: – Clean – Front Squat – Shoulder-to-Overhead – Back

Remember this week is the start if the Barbell Sport Prep courses. If you pre-registered remember to get warmed up and ready for the class. Time is limited to be ready to go at your class time! MW 6:00am – 6:45am Coach Nick MW 12:00pm – 12:45pm Coach Ed TTH 6:00pm – 6:45pm Coach Nick

This is a great post from a friend of mine who owns P3 CrossFit in Houston. Read and think about if you feel this way after a WOD.   I hate hearing this – its usually at the end of a WOD, when someone just collapsed to the floor, ‘DFL’ by several minutes, breathing hard,

WARM UP 3x: 200m Row or Run 10 Air Squats 10 Pushups 5 Inch Worms STRENGTH Dynamic Bench Press 7×3 @ 50% of 1RM (2 Sets Inside Grip, 3 Sets Middle Grip, 2 Sets Outside Grip) WOD Teams of 3: 12 Min AMRAP 2nd Line and Back Sled Push (190/115) Burpees onto Plate Goblet Squats

There are only 3 spots left for Coach Ed’s Noon session of the Barbell Sport Prep class! Spots are going quick so be sure to shoot an email to Coach Nick Vera if you are interested.  This is a tremendous opportunity to work on and gain understanding of the Clean and Jerk and Snatch.  The