WARM UP Ladders Hip Mobility SKILL Pistols WOD 12 Min AMRAP 10 Pistols (5 Each Leg) or 10 FSQ 10 Push Jerks (135/95) Curb to Curb Run

  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,