10/30/2017

STX Training & Fitness Center – CrossFit

Warm-up

Everett warm up (No Measure)

Walking Knee Hug

Walking Quad Stretch

Moving Inchworms

Spiderwalk

Toy Soldier Walk

Walking Toe Touch

High Knees

Backwards Run

Carioca

Metcon

Metcon (AMRAP – Reps)

:40 max effort, :20 rest x 5 Rds

S1: ME GTO with Plate (45/25)

S2: ME Burpee to Plate

S3: Plank Hold

S4: ME Sit Ups

S5: ME Cal Bike

S6: Rest

Paleo Baseline WOD

STX Training & Fitness Center – CrossFit

Warm-up

Overhead Press Warm Up (No Measure)

10 PVC PTs (wide to narrow)

10 PVC Around the World (5/5)

10 PVC Good Mornings

10 PVC Back Presses

10 Side Leg Swings

10 Lateral Leg Swings

10 Lat/Hip Swivel (5/5)

10 PVC OH Squat w/3 sec pause

Strength/Skill

Push Press (3-3-3-3)

Push Jerk (2-2-2-2)

Metcon

Paleo Challenge (Time)

20 Thrusters

20 SDHP

20 Push Jerks

20 Overhead Squats

20 Front Squats

(RX 65/95)

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

09/02/2017

STX Training & Fitness Center – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8

10 Goblet Squats

100m Run

10 Burpees

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Thrusters (65/95)

Burpees

*400m Run after each set

Time Cap – 40:00