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TUESDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run :30ea Hip Flexor/ Couch Stretch :30 Lat Stretch/ Child’s Pose 3 Rounds – 7 Ring Rows w/ pause at top – 3ea Cossack Squat – 7ea Plank Shoulder Read more…

Monday

CrossFit Power and Grace – Strength WOD Strength 1: Push Press (3×3) at moderate weight for speed & technique 2A: Front Squat (4×3) 3sec pause on 1st rep 2B: 1-arm DB Row (4x10ea) 3A: Dips (3×10-12) 3B: Glute Ham Raise Read more…

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 – 4ea PVC Lunge + BN Press – 8 Wide-stance Goodmornings – 4ea Dead-bug – 8 Glute Bridge Strength 1a: Front Squat Read more…

Sunday Funday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s warm-up Metcon Metcon (Time) For Time: – 75/60cal Row – 50 Synchro Dumbbell Hang Snatch – 75/60 cal Row – 50 Synchro Dumbbell Hang Clean & Jerk – 75/ Read more…

Saturday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s warm-up Metcon Metcon (Time) With a partner, split evenly: – 20 Power snatches (95/65) – 40 T2B – 60 WBS – 80 Cal Row – 100 DU – 80 Read more…

Friday

CrossFit Power and Grace – Strength WOD Strength 1: Power Jerk (4×2) 2: Strict Press (7-7-5-5) 3A: Inverted Row (4×10) 3B: Front-Foot Elevated Lunge (4x10ea) 4A: GHD Hip Extension (3×15) 4B: Close-grip DB Push-ups (3xME) 4C: Suitcase Carry (3x:20ea)

FRIDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 Fold + Squat Twists + OHS 3 Rounds – 3-way Lunge – 8 KBS (A) – 6ea 1-arm KB Row – 1ea Turkish Get-up Strength 1a: Strict Read more…

Thursday

CrossFit Power and Grace – Strength WOD Strength 1A: Kettlebell Swing (R) (4×6 heavy) 1B: MB Throw (4×3) 2A: RDL (4×8) 2B: Incline DB Bench Press (4×8) 3A: Leg Extensions (3×15) 3B: 1-arm DB Row (3x15ea) 3C: Tricep Pushdown (3×15) Read more…

THURSDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:30 Rig Stretches (Chest, Lats, Squat) 3 Rounds – 5 Hanging Scap Depression – 5 Hanging Leg Raise – 7 Sumo Squats – 7ea Running High Knees Strength Read more…

Wednesday

CrossFit Power and Grace – Strength WOD Strength 1: Slow Pull Snatch (4×2) 2: Back Squat (3×5 w/ 3s eccentric) 3A: Chin-up (4×8-10) 3B: Banded Lat Push-Down (4×10-12) 3C: Slider/TRX Hamstring Curl (4×12-15) 4A: GHD Situps (3×12-15) 4B: Reverse Flys Read more…