100 Back Squats (115/75lbs)
Every minute perform 20 Double Unders

To be done 30 minutes before class

Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

Every minute for 10 minutes:
12 pull-ups & 7 Burpees

– Goal is to complete all 10 minutes, so scale the pull up reps down if you do not complete a minute so that you finish all 10 minutes worth.

Do Beyond Rx’d programming for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Squat Clean and Jerk
3-3-5-5-10

PART 1:
To be done 30 minutes before class

For time:
100 Toes to bar
– every minute perform 30 double unders

-This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

6 rounds for time:
15 calorie Assault Bike
20m HS walk
1 Peg board ascent (or 2 legless rope climbs)

– Time to work some skills under fatigue. Use the peg board if you have access to one. Its a very unique stimulus that is hard to replicate. Try to finish in under 22 minutes. Consider scaling the HS walk to 10m if that is a skill you are still developing.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

2 Rounds

AMRAP 7 minutes
5 Lateral Burpee Over the Box Jump (24/20″)
10 Hang Power Snatch (45/25kg)

Rest 1min

PART 1:
To be done 30 minutes before class

For time:
100 Toes to bar
– every minute perform 30 double unders

-This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap. Starts on double unders.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

6 rounds for time:
15 calorie Assault Bike
20m HS walk
1 Peg board ascent (or 2 legless rope climbs)

– Time to work some skills under fatigue. Use the peg board if you have access to one. Its a very unique stimulus that is hard to replicate. Try to finish in under 22 minutes. Consider scaling the HS walk to 10m if that is a skill you are still developing.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

500m Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
3 Rounds

PART 1:
To be done 30 minutes before class

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

Death by:
Snatch (135/95) & Muscle-up

– Start with 1 rep of each movement in the minute. Add 1 rep to each, each successful minute. Example: Min1 – 1 snatch & 1 muscle up, Min 2- 2 snatch & 2 muscle up, and so on. These are full snatches (squat). Workout ends when you can no longer complete the work within the given minute

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

In teams of two:

3 Rounds

50 Thrusters
400m barbell carry

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

Front Squat
5-5-5-5-5

Front Squat
5-5-3-3-1-1

Front Squat
5-5-3-3-1-1

PART 1:
To be done 30 minutes before class

Power Clean
3-3-2-2-1-1
– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. Clean, precise footwork is mandatory.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
10-15-20-15-10
Thruster (95/65)
Burpee box jump over (24″/20″)
– rest 1 min between sets

– Goal is to have intense efforts during each of the 5 sets. This will feel very similar to an Open style of workout. Practice going to the “pain cave.” Score is total time.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

20 Seated Press
30 Lying Toes to Bar
80 Single Unders
20 Seated Press
30 V-Ups
80 Single Unders
20 Seated Press

20 HSPU
40 Toes to Bar
80 Double Unders
20 HSPU
40 GHD Situps
80 Double Unders
20 HSPU

20 Strict HSPU
40 MB Toes to Bar
80 Double Unders
20 Strict HSPU
40 GHD Situps
80 Double Unders
20 Strict HSPU

PART 1:
To be done 30 minutes before class

Bench Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

For time:
100 Pull-ups (chest to bar)

– This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

3 Rounds for quality:
20 Ring row (elevate feet)
30 Hip extension

– Looking for controlled, quality movement here. Break sets if needed to ensure the reps stay legit.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

2 Wall Ball
2 Jumping Pullup
4 Fast Feet Jumps
Double the reps each round
As far as you can go in 15min

2 Wall Ball (20/14lbs)
2 Chest to Bar Pullup
8 Double Unders
Double the reps each round
As far as you can go in 15min

2 Wall Ball (20/14lbs)
2 Chest to Bar Pullup
4 Triple Unders
Double the reps each round
As far as you can go in 15min

PART 1:
To be done 30 minutes before class

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

5 Rounds for time:
20/15 calorie Row
20 KB swing (70/53)
20 Wallball (30/20)
50 Double unders

– Goal is to try and finish this workout in under 20 minutes. The KB swing and wallball are two areas where the mental discipline of going unbroken will really pay off. If you haven’t achieved 3 rounds by the 12 minute mark, consider scaling the reps to 15 for those movements.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

Fran’s Friend’s Ladder

3 Thrusters (50 / 30 kg)
3 Pullups

6 Thrusters
6 Pullups

9 Thrusters
9 Pullups

12 Thrusters
12 Pullups

15 Thrusters
15 Pullups

18 Thrusters
18 Pullups

21 Thrusters
21 Pullups

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

20 Minute Partner AMRAP

Partner 1:
8 Hang Power Cleans (70/50kg)
Max rep Burpees remainder of minute

Partner 2:
Rest

Swop

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
50-40-30
Assault bike (calories)
Ski erg (calories)
Row (calories)

– Goal is to finish in under 25 minutes. If you do not have access to a ski erg substitute in 200-150-100 double unders.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.