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MONDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run :30ea Hip Flexor Stretch :30 Alt. Lat Stretch 3 Rounds – 4ea Step-back Lunge – 4ea Plank Reachouts – 8ea Mountain Climbers – 8 Band Pull-aparts Strength 1: Read more…

Sunday Funday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s warm-up Strength Metcon (Time) KB taters speed ladder 1-1-1-1-1-1 Immediately into 1-2 rope climb ascents or 3-6 C2B pull-ups.Rx= 25–35-44-53-70-108 Metcon Metcon (Time) 4 Rounds – 10 MB Jump Read more…

Saturday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s warm-up Metcon Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP Teams of 3 P1: Bike distance P2: 2 Rounds of Cindy P3: 80 Double Unders + Plank Hold -or- Read more…

Friday

CrossFit Power and Grace – Strength WOD Strength 1: Jerk (4×2) can be power or split 2A: Deadlift (5-5-3-3) building 2B: Weighted Dead-bug (4x3ea) w/ 1sec pause 3A: Seated Arnold Press (4×8-10) 3B: Belt Squat (4×10-12) or leg press 3C: Read more…

FRIDAY

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 Ring Rows – 4 Step-back Lunge + Reach OH – 8 V-ups – 4 Squat Jumps Strength Metcon (No Measure) Read more…

Thursday

CrossFit Power and Grace – Strength WOD Strength 1A: 1-leg Box Jump (5x3ea) 1B: Med Ball Slam (5×5) 2A: Close-grip Bench Press (5×5) 2B: Bridge Hold Band Pull Apart (5×8) 3A: Close-Stance Heel Raised Goblet Squat (3×12-15) 3B: Pull-ups (3xME) Read more…

THURSDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 Fold + Squat + Twists 3 Rounds – 12 Mini-band handcuffs – 2ea 3-way Lunge – 8 Hanging Leg Raise – 8 Bridges Strength Metcon (No Measure) Read more…

Wednesday

CrossFit Power and Grace – Strength WOD Strength 1: Push Press (10-8-6-4) 2A: Bent Over Row (4×6-8) 2B: Dumbbell 1-leg Bridge (4x8ea) 2C: Dumbbell Lateral Raise (4×12-15) 3A: Neutral-Grip Lat Pulldown (3×12-15) 3B: Pistol Box Step-down (3×6-8ea) 3C: Leg Lifts Read more…

WEDNESDAY

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 – 8 KBS (A) – 4ea 1-arm KB Overhead Press – 4ea Cossack Squat – 4ea Bird-dog Strength 1: Push Read more…

Tuesday

CrossFit Power and Grace – Strength WOD Strength 1: Power Clean (build to 3RM) 2A: Wide-stance Goodmorning (4×6) 2B: Dumbbell Bench Press (4×10-12) 2C: Band Face Pull (4×12) 3A: Slider/TRX Hamstring Curl (3×10-12) 3B: Ab Roll-out (3×10-12) 3C: Calf Raises Read more…