Functional Movements

1600m bike
500m row

 then for 10 mins
work on front rolls
then for a warm up
4x2 front rolls and 5 pushups
20 reverse ball toss with med ball

Metcon (AMRAP - Rounds and Reps)

20 mins consistant movement
30 russian twist
20 yard bear crawl
20 yard crab crawl
30 count plank on elbows

Back Squat Work

8min dynamic movement

30 banded good mornings
30 banded sumo stance good mornings
20 goblet squats

back squat warm up
1x20 with barbell focus on good technique
2x8 @ 35%
2x4 @ 45%
1x3 @ 60%


Back Squat (3x12 @ 55% )

Metcon (Time)

3 rounds for time
20 wb 20/14
15 T2B


8min run/row/bike/dynamic movement

1min box shoulder stretch
20 scorpions

with barbells
3 rounds
10 floor press
10supinated grip bent over row

2 rounds
10 floor press 75/55
10 supinated grip bent over row 75/55

1 round
5 floor press 95/75; 4202 tempo
5supinated grip bent over row 95/75; 4012


Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups
15 Squats

Thruster AMRAP

8min bike/run/row/dynamic movement
30 PVC pass throughs
30 PVC 360's

3 rounds of cindy (no bands, substitute ring row for pulls if scaling)

take about 3 mins for box shoulder stretch and to use lacrosse balls to roll out forearms

with barbell take 10 mins to get moving and go over points of performance for the Thruster

Metcon (Weight)

AMRAP 20 (building)

10 thrusters
50 double unders/ 100 singles

every set of thrusters will go up in weight until you come to one you have to stop at. if time remains continue the wod with the heaviest weight possible.
record heaviest set of 10

Friday Open Gym MAP

10-15 mins of dynamic movement

then with a 30 min clock
bike 10K with time remaining you will perform an EMOM
of 20 plank walk ups and 20 sit ups

Press Complex

8min run/row/bike/dynamic movement

2 mins banded shoulder rotations
5 TKG each arm
20 cuban rotations with 2.5 or 5lb plates

3 rounds
10 strict press from behind the neck 3330 tempo
20 push press

2 rounds
4 push press 95/55
3 push jerk 95/55
2 split jerk 95/55



12min EMOM mins to work up to a heavy pressing complex of
3 strict press, 2 push press, 1 push jerk/split jerk

weight is off the ground
try to move through the complex without droping

Front Squat Work

8mins run/row/bike/dynamic movement
30 banded good mornings
20 scorpions
1 min each side worlds greatest stretch with rotation

4 rounds
20 air squats
20yd walking lunges

4 rounds
10 double kb front squats
10yd double kb front rack WL
(pick your kb weight)


Front Squat (3-3-3; 2-2-2; 1-1-1-1-1)

building in weight each set
record heaviest weight lifted

EMOM Cardio

8mins run/row/bike/dynamic movement

4 rounds 30sec on 30sec off
AFAP bunny hops to 10lb plate

accumulate 2 mins R/L of side planks on elbow

10 hollow rocks with PVC
10 hollow rocks with PVC and knees up
10 v-ups with PVC
X 2

Metcon (No Measure)

1st min 20 cal bike
2nd min 20 T2B
3rd min 100m row


8 mins bike/row/run/dynamic movement

2 mins of shoulder rotations with a band
15 air squats with a 3330 tempo
5 wall walks

with barbell
15 behind the neck snatch grip strict press
15 OHS
all these movements performed at a 3010 tempo

3 rounds
6 OHS 75/55
150m row


Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

WOD at Alabama Shakespeare Festival July 8th at 10AM

WOD at Alabama Shakespeare Festival July 8th at 10AM

See everyone tomorrow at 10AM for our community Saturday WOD. We're going out of the regular CrossFit gym and doing our weekend open WOD at ASF. Please plan to meet at the wood bridge near the dog park. The workout will start at 10AM so please arrive on time and bring plenty of water. This event is free to public so bring a friend! We have reservations for brunch afterwards at the museum for anyone who wants to join. See you in the morning!