WOD

SS1: Deadlift up to 70% 3×1 perfect singles @70%

SS2: 3 max effort pull ups

WOD: “5 RFT” 10 deadlifts 225/155 20 wallballs 20/14

Core:150 weighted sit ups with plate

SS: 20 Minutes to establish a 1RM Deadlift

WOD: 21-15-9

Thruster 95/65

Ring Dip

Hang Power Clean 95/65

SS: 12 Minutes to establish a 1RM 1 Behind the neck snatch grip push press+1 Snatch Balance+1 Pause OHS (3 Count pause @absolute bottom)

WOD: “3 RFT”

400 Meter Run

10 Tire Flips

10 Clean And Jerk 135/95

Core: 4 Round tabata hollow rocks, then (no break) 4 round tabata Russian twists w/ plate 45/25, then (no break) tabata sit ups w/ same plate as twists.

SS: 15 Minutes to establish a 1RM Strict Press

WOD: “The Chief” 5 Rounds of:

3 Minute AMRAP:

3 Power Cleans 135/95

6 Push ups

9 Air Squats

1 Minute Rest Between each of the 5 3 Minute AMRAPs

SS: 12 Minutes to establish a 1RM Bear Complex

1 Power Clean+1 Front Squat+1 Push Press+ 1 Back Squat + 1 Behind the neck clean grip push press

WOD: 15 Minute AMRAP

3 Rope Climbs

25 Walking Lunge (steps)

10 OHS 95/65 ADV: 115/105

This one goes out to all you hovering around our website and not “pulling the trigger”

We see you out there every week when we go over our websites’ numbers. 100 or 200 unique visitors everyday. Now, I know that all of those one or two hundred unique visitors aren’t all possible CFL (crossfit Longmont) athlete.  I’m going to automatically discount 50% of that number as being some sort of cyborg. That takes it down to 50-100 new possible CFL athletes. 25% of those possible new members are Crossfit junkies just creeping on other gyms (which is fine nothing wrong with that,  in fact we are all guilty of that sometimes). That drops our number to around 38.5- 75 new possible CFL athletes reaching out to us everyday. 50% of them will never “pull the trigger”. so that leaves 19-35ish possible CFL athletes whom for some reason have not taken the next step. Now to get to the real purpose of this post. TAKE THAT NEXT STEP!! be one of the 50% who takes the next step. Call, send an email, leave a submission on our website, walk in and say hi! any of those work. Take the stress off your shoulders by letting us motivate you to come in. It is impossible for us to nudge you in the right direction unless we have your name, and a way to contact you. Trust me the process of getting started will become easier once you have someone help you through the process. Now for a little more motivation leave a submission on our website and mention this post for two free 1 on 1 sessions.

Warm up: 1 Leg Blaster, Squat series, coaches choice hip mobility

SS: 20 Minutes to establish a 1RM Back Squat

WOD: 3 Rounds *21 Minute WOD*

2 Minutes Max Effort Burpees

2 Minutes Max effort Box Jump 20″ For all

2 Minutes Max effort Front Rack Step up 95/65 ADV:115/105

Rest 1 Minute

*Actual Box “Jumps” instead of step ups for whole WOD if Possible since last exercise is step ups

SS1: Ring Work, 20 Skin the cats, 10 Front Levers, 10 Back lever attempts. ADV: Muscle up Practice

SS2: 10 Minutes to Establish a 1RM 1 Clean Pull+ 1 Hang Squat Clean (top of knee)+1 Split Jerk

Then- Squat Clean Split jerk 2×[email protected]% of above, 3×[email protected]%

WOD: 15 Minute AMRAP

21 Deadlifts 155/105 ADV: 185/125

15 Pull ups

9 Front Squats 155/105 ADV:185/125