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Warm-up 20 min group snatch practice with dowel: shrug, pull, pull under, tall snatch, snatch @mid thigh, snatch @above knee WOD Stations, 1 min at each x 4 rounds: Rope climbs, Pistols, Double-unders, Ring dips in sets of 5/3

Warm-up KB Circuit: 1 lap waiters walk/arm, 10 push press/arm, 10 swing/arm, 10 goblet squat x3 rounds NOT FOR TIME WOD 4 sets: 10 pull-ups, 20 box jumps, 30 wall balls, rest 1 min Cool-down!

Warm-up Foam roll, group hip mob circuit, 10 min practice perfect overhead squat, 10 min practice perfect push press Skill Alternating on the minute x 6 each Touch and go squat snatch Muscle ups or progression 5/3 WOD 21-15-9 Thrusters Sumo-deadlift High-pull

Warm-up Foam roll, group hip mob circuit, 10 min perfect air squat practice. Strength Back Squat 2 reps on 60s x 10 sets @80-85% WOD Tabatta! Walking Lunges Sit-ups Push-ups Ball-slam Cash-out Strict toes to bar, 4x max reps

Warm-up 1. Foam Roll 2. Hip mobility cicruit 3. 3 Rounds: 5 Toes to bar, 5 swimmers, 3 depth jump wallballs 60%, 75%, 90% Strength Front Squat 5/2 x 4 sets WOD Alternating on the minute x 8sets each: 3 DL and 5 weighted pullups

There is no Olympic Weightlifting class this Saturday. We are off to Calgary for the CrossFit Level 1 seminar. Home made cereal recipe: 1 cup chopped almonds 1 cup chopped walnuts 1 cup chopped pecans 1 cup chopped cashews 1 cup oats 10 chopped dates 1 mashed banana 3 egg

Warm-up 1. Foam Roll 2. Hip mobility cicruit 3. 3 Rounds: Handstand against wall x10s, 1 Skin the cat, 15 Single skips Skills 3 sets: 5 Overhead squat, 30′ Hand stand walk, 50 Double unders, rest 2 min WOD 5 Rounds: 1 Rope climb, 3 Front squat, 9 Over box

Warm-up 3 x Alternating arm/leg plank x 5/side Light hip and glute stretching Butt kickers High Knees Kareeoka Power Skips Shoulder internal rotation band distraction Strength Bench Press vs. bands Heavy 1 WOD “Jackie”: 1000m Row, 50 Thrusters @45lbs, 30 Pull-ups Cash-out 3x AMRAP T2B, 90s rest between

Warm-up Foam Roll Hip mobility cicruit 3 Rounds: 5 T2B, 5 Back Ext. Shoulder internal rotation band distraction Strength 5 sets of pushpress, pushjerk, split jerk WOD 3 Rounds for time: 10 dead-lift, 20 KB swing, 30 Abmat sit-ups

Warm-up Stretch hips THEN With empty bar: Snatch shrug x15, Snatch pull x15, Muscle snatch x15, BTN press x10, Drop snatch x 15(working lower each rep), Tall snatch x15 Strength Snatch, 3 OTM x 6 @80% of best WOD 6 Rounds OTM: 3 dead-lift, 2 rope-climb, 10 GHD sit-ups, 8