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Elite WOD

Strength: Coach chooses a gymnastic skill to work on

Conditioning: Coaches Choice Team WOD

Endurance Work: Done 3-4 Hours Before or After Class: N/A

Basic WOD

Skill: Coach chooses a gymnastic skill to work on

Conditioning: Coaches Choice Team WOD

CrossFit Football WOD

Strength: Coaches Choice Team WOD

WOD: Coaches Choice Team WOD

Sign up for classes: CLICK HERE

Make sure to sign up for the 24-day PR and BODYFAT Challenge HERE. Prizes for winners based on PR improvement and Before/after pictures respectively. This is a great way to crush plateaus and get your diet in check. *Optional: can be done with a 24-day Cleanse

Elite WOD

Strength: 15 min Establish 1RM Push Press

Skill: 30 Burpee Lateral Jumps For Time (over the barbell)

WOD: 400m TT Rest 2 min, 5x 400m Runs, rest 1 min between attempts

Endurance Work: Done 3-4 Hours Before or After Class: N/A

Basic WOD

Skill: 10 min Pullup Work (Strict sets to build strength, use bands for those who cannot do sets of 3 stirct)

Skill 2: 10 min Hand Stand Work

WOD: 7x UB sets of Shoulder to Overhead, then rest 2 min between sets *Score is total UB Overheads 

CrossFit Football WOD

Strength: REST DAY

Skill: REST DAY

WOD: REST DAY

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Elite WOD

Conditioning: 45 min Establish 1RMs in (Back Squat (no depth markers), Shoulder Press, and Deadlift (Standard, no sumo)) In that order 

Endurance Work: Done 3-4 Hours Before or After Class: 20x 100m Sprints Rest 1:30 between attempts

Basic WOD

Skill: 15 min Jerk Progression work (Medium Weight, sets of 3)

Skill 2: 5 min KBS Movement Education and Points of Performance (Skill Only: Light Weight)

Conditioning: 4 min ME KBS, 3 min ME HR Pushups 

CrossFit Football WOD

Strength: REST DAY

Skill: REST DAY

WOD: REST DAY

Sign up for classes: CLICK HERE

Make sure to sign up for the 24-day PR and BODYFAT Challenge HERE. Prizes for winners based on PR improvement and Before/after pictures respectively. This is a great way to crush plateaus and get your diet in check. *Optional: can be done with a 24-day Cleanse

Elite WOD

Strength: 7 min ME Tire Flips

Conditioning: Coach led Mobility!!!

Endurance Work: Done 3-4 Hours Before or After Class: N/A

Basic WOD

Skill: 15 min Clean Work (Medium-Light Weight, sets of 4)

Conditioning: 10 min AMRAP: 5 Cleans, 10 Burpees

CrossFit Football WOD

Strength: 15min Establish 1RM Bench Press

Skill: 5 min Establish Long Jump PR

WOD: For Time (10 min cap): 20 Front Squats (135/95), 20 HSPU, 20 Deadlifts (135/95), 20 Burpees

Sign up for classes: CLICK HERE1. Follow this link to sign up for classes: CLICK HEREHow To Cook Protein In A Pan – Developing A Beautiful Crust

Elite WOD

Strength: 15 min Establish 1RM Clean and Jerk

Skill: Box Competition: ME UB Wall Ball (20/16)

Conditioning: 5 Rounds for most reps: 1 Hang Clean+ 1 Push Jerk, 2 Hang Cleans+ 2 Push Jerks, 3 Hang Cleans+ 3 Push Jerks… until dropping the bar (135/95) then rest 1 min and start second round *Score is least ammount of reps completed in a set

Endurance Work: Done 3-4 Hours Before or After Class: 3x 500m C2 Row, Rest 1/2 the time to complete the row

Basic WOD

Skill: 15 min Bar exercise progression: K2E (sets of 3), T2B (sets of 5)

Conditioning: For Time (10 min cap): 10 KBS, 40 Wall Ball, 20 KBS, 30 Wall Ball, 30 KBS, 20 Wall Ball, 40 KBS, 10 Wall Ball

CrossFit Football WOD

Strength: Rest

Skill: Rest

WOD: Rest