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Monday

CrossFit Power and Grace – Strength WOD Strength 1: Clean Pull + Clean (3×1+1) 2A: Front Squat (3-3-1-1-1) building to a heavy single for the day 2B: Seated Band Row (4×10-15) 3A: Strict Press (4×5-7) 3B: Death March (4x7ea) 4A: Tricep Pushdown (3×10–15) 4B: Hanging Leg Raise (3×10-15)

MONDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 World’s Greatest Stretch 3 Rounds – 2ea Over-unders – 10 Standing Snow Angels – 2ea T-Push-ups – 10 Bridge Switches Strength 1: Front Squat (3-3-1-1-1) 2: Bottoms-up Overhead Press (3x7ea) ~20:00 to complete. Building to a 1Rep Read more…

Saturday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s warm-up Metcon Metcon (AMRAP – Rounds and Reps) 22:00 AMRAP w/ partner – 60 Cal Row – 50 Box Jumps (24/20) – 40 HR Push-ups – 30 KBS (R; 2/1.5) – 20 Plate G2OH (45/25)work/rest; split evenly

Friday

CrossFit Power and Grace – Strength WOD Strength 1: Push Press (3-2-1) 2A: Box Squat (6-3-3-1) 2B: Tricep Pushdown (4×10-15) 3A: Goblet Squat (4×12-15) 3B: Standing Arnold Press (4×12-15) 3C: Death March (4x10ea) 3C: Death March (4x10ea) 4A: Ab Roll-out (3×10-15)

FRIDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run :45 Spiderman :30 Lat Stretch 3 Rounds -10 Mini-band Handcuffs – 4ea Cossack Squat – 10 Good Mornings – 4 Squat Jumps Strength Box Squat (6-3-3-1) ~20:00 to complete. Building in weight on Box Squat. Band Tricep Pushdowns Read more…

Thursday

CrossFit Power and Grace – Strength WOD Strength 1A: Box Jumps (5×3) 1B: Med Ball Slam (5×3) 2A: Front Rack Lunge (4x5ea) 2B: Seated Band Row (4×10-15) 3A: 1-arm Overhead Carry (4×100’ea) 3B: Slider/TRX Hamstring Curl (4×10-15) 3C: Banded Lat Push-Down (4×15-20) 4A: Calf Raises (2×20-30) 4B: V-ups (2×10-20)

THURSDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 World’s Greatest Stretch 3 Rounds – 8 Lunges – 8 Plank Shoulder Taps – 8 Supermans – 8 Hollow-body Rocks Strength Metcon (No Measure) Handstand Hold Practice ~:15 Suitcase Carry x 100’ea 1-leg Bridge x 10ea~18:00 to Read more…

Wednesday

CrossFit Power and Grace – Strength WOD Strength 1: Power Clean (5×2) 2A: Bench Press (6-3-3-1) pause on all reps 2B: 1-leg RDL (4x6ea) 3A: Chest Supported Row (3×12-15) 3B: Dips (3×12-15) 3C: Lateral Goblet Step-up (3x10ea) 4A: GHD Situps (3×10-15) 4B: Tricep Kickbacks (3×10-15ea)

WEDNESDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run :45 PVC Pass-through + Fold :30 Cossack Squat 3 Rounds – 5ea 1-leg RDL – 5 Overhead Squat w/ pause – 10 Bent Over Rows – :5ea Side Plank + Abduction Strength Bench Press (6-3-3-1 w/ a pause Read more…