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Tuesday

CrossFit Power and Grace – Strength WOD Strength 1: Snatch Pull + Power Snatch (build to 2+1) 2A: Overhead Squat (4×5) 2B: GHD Hip Extension (4×10-12) 3A: Pull-ups (4×8-10) 3B: Leg Extensions (4×10-12) 3C: Band Oblique Twists (4x10ea) 4A: Hammer Read more…

TUESDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run :30 Hip Flexor Stretch :30 Hip Rolls :30 Alt. Scorpion 3 Rounds – 7 Goblet Squats – 5ea 1-arm Hang Snatch – 5ea High Knees – 3ea Windmills Read more…

Monday

CrossFit Power and Grace – Strength WOD Strength 1: Clean Pull + Clean (3×1+1) 2A: Front Squat (6-3-3-1) 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 FRONT SQUAT (6-3-3-1 w/ pause on Read more…

Sunday Funday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s warm-up Metcon Metcon (Time) 18-16-14-12-10 – Cal Bike – Hammer Curls (AHAP) – Wall Ball Lunges (20/14) *Rest 1:1*

Saturday

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) Coach’s warm-up Metcon Metcon (Time) Buy in: 50 cal bike while partner holds plank Then… 3 rounds: -20 synchro burpees -30 DB squats (work/rest) -20 synchro T2B -30 DB Hang Read more…

Friday

CrossFit Power and Grace – Strength WOD Strength 1A: Push Press (7-5-5-3) building 1B: Banded Dead-Bug (4x5ea) 2A: Deficit Deadlift (4×5-7) 1.5-2″ deficit 2B: Close Grip Push-ups (4×10-15) 3A: Front-Foot Elevated Lunge (3x10ea) 3B: Ring Rows (3×10-15) 3C: Standing Arnold Read more…

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 1: Push Press (7-5-5-3) ~20:00 Read more…

Thursday

CrossFit Power and Grace – Strength WOD Strength 1: Snatch Balance (4×3) 2A: Bent Over Row (4×5-7) 2B: Dips (4×7-10) 2C: Death March (4x6ea) 3A: 1-arm DB Overhead Press (3×10-12ea) 3B: Belt Squat/ Leg Press (3×10-12) 3C: Suitcase Carry (3×100’ea) Read more…

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) 5 Rounds for Read more…