WOD

MONDAY OCTOBER 22, 2018
Ryan Fulwider| wod| October 21, 2018| 0 Comments

CrossFit Strength: Hang Snatch Take 15 Minutes to work up to a 1RM Followed by: EMOM 15 1) 16/12 Cal Row 2) 3 Hang Squat Snatch at 75% of 1RM + Max Bar Facing Burpees 3) Rest *Score is cumulative number of burpees but all other work must be completed Phoenix Fit Strength: In 10:00 Deadlift Work up to a heavy set of 3 Touch N Go Deadlift *Compare to 9/14/18 Followed by: AMRAP 8 6 Calorie Bike 8 Renegade Row 10 Air Squats Rest 2:00 AMRAP 8 6 Calorie Bike 8 DB Push ups 10 Air Squats

FRIDAY OCTOBER 19, 2018
Ryan Fulwider| wod| October 18, 2018| 0 Comments

CrossFit Strength: Every 2 minutes, for 10 minutes: Back Squat 6 reps @ 65% 4 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 85% Followed by: 50 Double Unders 15 Overhead Squats 95/65 40 Double Unders 10 Overhead Squats 95/65 30 Double Unders 5 Overhead Squats 95/65 30 Double Unders 5 Overhead Squats 95/65 40 Double Unders 10 Overhead Squats 95/65 50 Double Unders 15 Overhead Squats 95/65 RX+: 115/85 Masters RX - Front Squat 95/65 Phoenix Fit Skill 3 Rounds 10 Ab roll-outs with barbell *BB with 25# plates 10 Hanging knee raises Followed by: Partner Work For time: 80 Calorie Bike 40 Wall Balls 80 Calorie Row 40 DB snatch 80 Calorie Bike 40 Wall Ball Bear Hug Squats 80 Calorie Row

THURSDAY OCT 18, 2018
Ryan Fulwider| wod| October 17, 2018| 0 Comments

CrossFit: Skill: EMOM 10 ODD - 60 second handstand hold EVEN - Rest Followed by: 4 Person Teams *Waterfall start AMRAP 20 30/25 Cal Bike 20 Alt DB Snatch at 50/35 15 Burpees 10 DB Box Step ups 50/35 *You will not move on to the next element until the person in front of you is finished Phoenix Fit: Strength/Skill: 3 sets 100 ft farmer/waiter carry 44/26 waiter carry, 55/35 farmer carry Followed by: 21-15-12-9 Deadlift DB Box Step-Over

WEDNESDAY OCTOBER 17, 2018
Ryan Fulwider| wod| October 16, 2018| 0 Comments

CrossFit: Strength: Clean 10 Minutes to work up to a moderate weight Followed by: In 7 minutes Run 800m Max Ring Pullups RX+: Max Reps Muscle Ups *Each Rep earns 5 points. In 7 minutes Run 400m Find a 1RM Clean *Each pound earns 1 point. In 7 minutes Run 800m Max Reps Wallballs @ 20/14# to 10/9’ target *Each Wallball earns 3 points. Score is total points from all three parts. Phoenix Fit: CONDITIONING Every 5:00 for 30 Minutes 15/10 Cal assault bike + 120M run with 30lb WB WOD AMRAP 14 4, 8, 12, 16 Weighted lunges* 8 Hand Release Push ups after each lunge set *front rack weight/bear hug (heavy sandbag) *after set of 16 lunges, go back to 4 and continue working until 14 min is u

TUESDAY OCTOBER 16, 2018
Ryan Fulwider| wod| October 15, 2018| 0 Comments

CrossFit: Strength: Split Jerk 7 x 3 Rest 2 Min between sets @ moderate weight across sets EMOM 10 2 Split Jerks (Build by feel) Followed by: AMRAP 7 (2 Barbells) 10 Deadlifts at 225/155 10 Push Press at 95/65 Phoenix Fit: STRENGTH 5 x 12 Rear Elevated Split Squat DB in each hand, 12 each leg *Should be heavier weighted and rest as needed in between sets Followed by: Partner WOD AMRAP 30 250M Row 8 Hand Release pushups 6 Medball cleans (heavier) *alternate rounds

MONDAY OCTOBER 15, 2018
  CrossFit Strength: Snatch EMOM 12 Min 1,2,3 - 1 Hang Snatch + 1 Snatch @ 65%-75% Min 4 - Rest Min 5.6.7 - 1 Snatch @ 75%-85% Min 8 - Rest Min 9,10,11 - 1 Snatch @85%-90% Min 12 - Rest Immediately following EMOM you have 8 Minutes to complete: 1 Snatch @ 92% 1 Snatch @ 94% 1 Snatch @ 97% Followed by: AMRAP 10: 300/250 Meter Row 12 Toes-to-Bar 8 Box-Facing Burpee Box Jump-Overs 24/20 6 Handstand Push-Ups RX+: Strict HSPU to 4"/2" deficit, 30"/24" Box   Phoenix Fit Skill/Strength: 8 Min AMRAP w/ partner 100ft Double OH KB Carry *alternate rounds while one person works at a time, down and back Followed by: 5 Rounds: :40 Goblet squats :20 Rest :40 Bent over DB Rows :20 Rest *This should be on the heavy side Followed by: 100 Single Under Buy-In 21-15-9 KB Swings Box Jumps 2 Wall Walks between rounds  

FRIDAY OCTOBER 12, 2018
Ryan Fulwider| wod| October 11, 2018| 0 Comments

CrossFit Strength: Back Squat Every 3min for 15min 1x 10sec Paused Back Squat 2x Tempo Back Squat (51x1) 3x Back Squats Followed by: “Running Randy” 3 Rounds 25 power snatches 75/55 400m run Phoenix Fit Strength/Skill: Back Squat 4 sets 8 Reps (Tempo 32X1) 3 Second descent, 2 second pause at bottom, eXplode up, 1 second breath at top Followed by: Five rounds for max calories/reps of: 30 seconds of Rowing Rest 30 seconds 30 seconds of Jumping Lunges Rest 30 seconds 30 seconds of Assault Bike Rest 30 seconds

THURSDAY OCTOBER 11, 2018
Ryan Fulwider| wod| October 10, 2018| 0 Comments

CrossFit Strength: Strict Press In 10 Minutes Build to heavy 5 rep strict press Rest 500 EMOM 10 3 Strict Press @ 5 rep weight Followed by: "Space Simulator" Unbroken sets of Wallballs 20/14 3-6-9-12-15-18-21-18-15-12-9-6-3 Time Cap: 12:00 Phoenix Fit Skill: Every 2 minutes, for 18 minutes Station 1 – Renegade Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time) Followed by: 7 Rounds 50 Single Unders 10 DB Shoulder to Overhead* *This weight should be heavy

WEDNESDAY OCTOBER 10, 2018
Ryan Fulwider| wod| October 9, 2018| 0 Comments

To Sleep or Not to Sleep I have recently been convicted that I need to read more.  It seems that I am either too tired, busy or watching TV instead.  I had also recently read a few blurbs about a book on sleep and how it impacts our lives.  So, I ordered the book, Why We Sleep by Matthew Walker, PHD.  I figured what better way to get myself to sleep better then to read about sleep before actually going to sleep.  Perfect. It didn’t take me very long to read something that made me literally stop and think.  It’s something to ponder and I wonder if it applies to any of you.  We all have heard about 8 hours of nightly sleep that is recommended and I believe many of people play that off as a joke.  Or like the speed limit on the highway, we take it as a recommendation more than a rule and almost take pride in the fact that “I only slept 5 hours last night” as if it’s a badge of honor. In the first Chapter alone Dr Walker states, “Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.  Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease.  Inadequate sleep – even moderate reductions for just one week – disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic.  Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke and congestive heart failure.  Fitting Charlotte Brontes prophetic wisdom that a ‘ruffled mind makes a restless pillow,’ sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.” Wow!  Are you kidding me?  While I know these are big and seem almost extreme examples it should make us think about prioritizing our sleep! Coach Ryan   CrossFit Strength: In 25 minutes, build to a heavy 1-RM Clean Followed by: Team of 3 Alternate Full Rounds: AMRAP 12 3 Power Cleans 155/105 6 Box Jumps 30/24 9 Push-Ups RX+ - 185/125 Masters RX - 135/95 Phoenix Fit Strength: DB Lunge 3 sets 8/8 DB Lunges (forward) 8/8 DB Lunges (backward) Rest 1:00 Followed by: For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots 30 Kettlebell Swings 30 Dumbbell Push Press Row 30 Calories

TUESDAY OCTOBER 9, 2018
CrossFit Skill: 10 minutes to work up to a max height strict Handstand Push-up Followed by: For Time: 50 Pullups 50 Hang DB Clean & Jerk* 50/35 50/40 Calorie Row (Alternate sides every 5 reps) Rest 4:00 50 Toes to Bar 50 Alternating DB Snatches 50/35 50/40 Calorie Row   Phoenix Fit Strength: Single Arm Push Press EMOM 8 Min 1 - 6 Single Arm DB Push Press (L) Min 2 - 6 Single Arm DB Push Press (R) Followed by: 5 sets 2 Wall Walks 9 Deadlifts 135/95 15 Box Jumps Rest 1:00

MONDAY OCTOBER 8, 2018
CrossFit Strength: Snatch Every 2:00 for 12 Minutes 3 Reps @ 80% - 85% Followed by: Deadlifts 275/185 10 down to 1 30 Double Unders after each set of deadlifts. RX+: 315/205, 30 Unbroken DU's Masters RX: 225/155 Phoenix Fit Strength/SKill: Every 90 seconds, for 18 minutes: Station 1 – Bottoms up KB Press x 8/8 Station 2 – Ring Rows x 8-10 reps Station 3 – 100-Meter Suitcase Carry (Left Arm) Station 4 – 100-Meter Suitcase Carry (Right Arm) Followed by: For Time: 6 RFT 10 Alternating DB Snatches 6 burpees over DB

FRIDAY OCTOBER 5, 2018
  CrossFit Strength: Back Squat 5 reps @ 65-70% 3 reps @ 75-80% 1 rep @ 85-90% Rest 3 minutes Followed by… Every 2 minutes, for 12 minutes (6 sets): Back Squat x 6 reps @ 75% Followed by: AMRAP 12: 300/250 Meter Row 20 Single-Arm Dumbbell Push Presses (10 each) 20 Box Step-Overs with DB Goblet Hold Phoenix Fit Strength: Deadlift 6-4-4-2 Tempo (2111)* *Two second descent, One second at bottom, One second up, One second at top Followed by: 4 sets 15 Push ups 10 DB Deadlift 1:00 Max Calorie Bike 1:00 Rest  

THURSDAY OCTOBER 4, 2018
  CrossFit Skill: 10 sets 20 Unbroken DU every :45 Followed by: 3 Rounds 15/12 Calorie Row or Bike 15 Devils Press 35/20 15 Burpees 15/12 Calorie Bike or Row Rest 5:00 Phoenix Fit Strength/Skill: 5 Rounds NOT For Time: 20 Box Jump 16 Hollow Rocks 12 Situps Followed by: Tabatas :20 on/:10 off Alernate each movement Tabata 1 Movement 1 - DB Push Press Movement 2 - Hollow Hold Rest 1:00 Tabata 2 Movement 1 - DB Front Squat Movement 2 - Mountain Climber Rest 1:00 Tabata 3 Movement 1 - DB Thruster Movement 2 - Plank Hold

WEDNESDAY OCTOBER 3, 2018
Ryan Fulwider| wod| October 2, 2018| 0 Comments

CrossFit Strength: Split Jerk In 25 minutes, build to a 1-RM Split Jerk Followed by: 2 Rounds: 25 Power Snatch 95/65 25 Toes to Bar   Phoenix Fit Strength: 5 sets 10 DB Bench Press Tempo 31x1* *3 seconds count down, 1 second pause at chest, eXplode up, 1 second count at top Followed by: EMOM 14 Min 1 - 5 Renegade Rows + 10/10 Alt Lunges Min 2 - 150M Run Finisher: 3 sets 20/20 Flutter Kicks (plate held at lockout) 20/20 Russian Twists *Kicks should be controlled and 6" off of ground, legs extended

TUESDAY OCTOBER 2, 2018
Ryan Fulwider| wod| October 1, 2018| 0 Comments

CrossFit Strength: Power Clean 10 Minutes to work up to a moderate weight Followed by: On a 26min Clock For Time: 80 Wall Ball 20/14 -then- 3 Rounds of 400m Run 9 Front Squats at 135/95 26 Push-Ups -then- In the Remaining Time of 26min Establish a 1RM Power Clean RX+ - 185/125 FS Masters RX - 115/85 Phoenix Fit Skill/Strength: EMOM 12 Min 1 - :30 Situps Min 2 - :30 Superman Hold Min 3 - 2 Wall Walks Followed by: 5 sets 75 Single Unders 15 Wall Balls 10 Hand Release Push ups Rest 1:00 between sets

MONDAY OCTOBER 1ST, 2018

Ardent is 5 Years Old!! Can you believe it has been 5 years?? We sure can't! The past 5 years have been truly amazing. It seems like we just celebrated our One Year Anniversary...time flies when you are having fun! This is our chance to thank each of you for making Ardent such a special place. If you are a current member, past member, drop in or just a supporter of our box you are more than welcome to come by and join the party! We will be providing food and some drinks - Mexican Fiesta and Margarita Bar! To make sure we don't run out, feel free to bring some additional beverages. This will be an adult only event so book those babysitters! Join us to celebrate this amazing milestone! If you plan to attend, please RSVP to our event on Facebook so we can plan food accordingly!!

  CrossFit Strength: Every 90 seconds for 7 sets 1 Complex of Power Snatch + Squat Snatch (75% - 80%) Followed by: Part 1 3 Min: 400/350 Row AMRAP of: Doubles Unders Rest 2 Min Part 2 3 Min: 25/18 Cals on Assault Bike AMRAP of: HSPU Rest 2 Min Part 3 3 Min: 400M Run AMRAP of: Box Jump Overs Phoenix Fit Skill: 3 sets 100' KB Farmers Carry 100' Front Rack KB Carry Followed by: AMRAP 5 14 Air Squats 12 Situps 10 Push ups Rest 2:00 AMRAP 5 14 Air Squats 12 Situps 10 Push ups Finisher: Assault Bike 3 Rounds: 20/15 cals for time Rest as needed  

FRIDAY SEPTEMBER 28, 2018
Ryan Fulwider| wod| September 27, 2018| 0 Comments

CrossFit Strength: Tempo Back Squat (32X1) 6, 5, 4, 4, 2 Increase load on each set 3 Count Down, 2 Count Pause, Explode out of hole, 1 breath at top Followed by: Pullups 14-12-10-8-6-4-2 Thrusters 115/80 2-4-6-8-10-12-14 RX+: Ring Muscles ups 7-6-5-4-3-2-1, 135/95 Masters RX - 95/65 Phoenix Fit Strength/Skill 5 Rounds NOT for time: 6 Box Jumps 8 Ring Rows 10 V-ups Followed by: 4 Rounds for Time 400M Run 15 Hanging Knee Raises

THURSDAY SEPTEMBER 27, 2018
Ryan Fulwider| wod| September 26, 2018| 0 Comments

CrossFit Conditioning: AMRAP 15 Minutes 5 DB Burpee Deadlifts 50/35 50 ft DB Farmer Carry Followed by: Rowing Minutes 1-2-3: 20/14 Calories Minute 4: Rest Minute 5-6-7: 15/11 Calories Minute 8: Rest Minutes 9-10-11-12: 10/8 Calories Phoenix Fit Conditioning: Five sets for max reps, each against a 3-minute running clock: Row 500 Meters L-Seated Dumbbell Press x Max Reps Rest 3 minutes between sets. Followed by: Five rounds for time of: 20 Kettlebell Swings 15/10 Calories of Assault Bike

WEDNESDAY SEPTEMBER 26, 2018
Ryan Fulwider| wod| September 25, 2018| 0 Comments

CrossFit Strength: Clean and Jerk Every 2:00 for 12:00 3 Clean and Jerk @ 75 - 80% Followed by: For Time: 150 Double Unders - Then - 4 Rounds 20 DB Snatch 50/35 20 Meter DB Lunge 50/35 - Then - 150 Double Unders Phoenix Fit Strength/Skill Every 2 minutes, for 16 minutes: Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg Station 2 – Barbell Roll-Outs x 15 reps Followed by: Partner 5000 meter row Switch every 500 meters *Before athlete can get on the rower, do 6 Burpees over the rower

TUESDAY SEPTEMBER 25, 2018
Ryan Fulwider| wod| September 24, 2018| 0 Comments

CrossFit Strength: 1 Power Clean + 5 Push Press (Take 12 Minutes to work up to a heavy for the day) Followed by: For Time: Hand Release Push-Ups 42-30-18 Air Squat 84-60-36 *50ft Handstand Walk + 400m Run to Start Each Round Time Cap : 25 Minutes Phoenix Fit Strength/Skill: EMOM 15 Min 1: Max Calorie Row Min 2: 20 Box Step ups Min 3: Rest Followed by: 4 Rounds For Time 5 DB Devils Press 10 Burpees over DB 50 Single Unders

MONDAY SEPTEMBER 24, 2018
Ryan Fulwider| wod| September 23, 2018| 0 Comments

CrossFit Strength: Every 2 minutes, for 20 minutes (10 sets): Snatch x 2 (rest 5-10 seconds between singles) Build over the course of the 10 sets. Followed by: AMRAP 14 28/21 Calorie Row 21 WallBall 20/14 14 DB Snatch 50/35 7 Pullups Phoenix Fit Strength/Skill EMOM 10 Even - 10 Russian KB Swings Odd - 5/5 DB Box Step ups Followed by: AMRAP 15 5 DB Burpee Deadlift 50' Farmers walk with DB

THURSDAY SEPTEMBER 20, 2018
Ryan Fulwider| wod| September 19, 2018| 0 Comments

CrossFit Skill: 5 rds 1 min Bar Hang 1 min Plank *rest as needed between rounds Followed by: For Time: 200M run 50 Push ups 200M Run 40 Pullups 200M Run 30 HSPU 200M Run 20 KB Swings 70/53 200M Run 10 Squat Snatch 135/95 Phoenix Fit Strength/Skill 3 sets 100' Double KB Front Rack Carry :45 Hollow Hold Rest 1:00 Followed by: Two Parts 1. 2 Rounds 500M Row 50 Air Squats Rest 2:00 after Part 1 2. 25 Calorie Bike 25 DB Strict Press

WEDNESDAY SEPTEMBER 19, 2018
Ryan Fulwider| wod| September 18, 2018| 0 Comments

CrossFit Strength: Every 2 Min for 14 Minutes Squat Clean Thruster + Hang Squat Clean Thruster + Thruster *Increase and build throughout your sets Followed by: "Elizabeth" 21-15-9 Squat Cleans 135/95 Ring Dips
"Elizabeth," one of CrossFit's original six "Girls" WODs. It was first posted on the CrossFit Main Site as the workout of the day for Friday, September 12, 2003 (030912). Squat cleans are the original prescribed (Rx) movement for "Elizabeth." One popular scaled variant of the WOD, "Power Elizabeth," calls for power cleans instead of squat cleans. A September 2013 CrossFit Journal article stated: "not only does ["Elizabeth," "Diane" and "Fran"] combine weightlifting and a calisthenic element but is a powerful whole body workout containing functional hip, pushing, and pulling movements. But the crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them. For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same ahletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger. Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller. Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends."
Phoenix Fit Strength/Skill DB/KB Row 3 sets 10/10 Single Arm Row (Heavy) Rest 1:00 between sets Followed by: Every 4 min for 20 mins 20/15 cal assault bike 20 DB Snatch 10 burpees

TUESDAY SEPTEMBER 18, 2018
Ryan Fulwider| wod| September 17, 2018| 0 Comments

CrossFit Strength: JERK 8 sets 1 Push Jerk + 1 Split Jerk (Start at 50% and build by feel) Rest 1:00 between sets 5 x 2 Split Jerk 80-85% Followed by: For Time: 60/40 Calorie Assault Bike or Row 50 Wall Ball Shots 20/14 40 Alternating Dumbbell Snatches 50/35 30 Pull-Ups 20 Handstand Push-Ups 100 Double Unders RX+: 30/20 WB, C2B Pullups, Strict Deficit HSPU 2"/0" Time Cap - 20:00   Phoenix Fit Strength/Skill 3 sets 100 ft farmer/waiter carry 44/26 waiter carry, 55/35 farmer carry Followed by: Every 4 min for 20 mins 20/15 cal assault bike 20 DB Snatch 10 burpees

MONDAY SEPTEMBER 17, 2018
Ryan Fulwider| wod| September 16, 2018| 0 Comments

CrossFit Strength: EMOM 20: Minutes 0-4: 2 High Hang Snatch Minutes 5-9: 2 Hang Snatch Minutes 10-14: 2 Below the Knee Snatch Minutes 15-19: 1 Full Snatch Followed by: For Time: 5 – 1 Minute Rounds of: 10 Burpees Over the Bar (lateral) Max reps of Power Snatch 115/80 2 Min Rest Between Rounds Score will be the number of snatches completed each round. RX+: 135/95 Masters RX: 95/65 Phoenix Fit Strength DB Bench Press 6-6-4-4-4-2 Tempo 20x0 Rest 2:00 between sets Followed by: In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories of Rowing 12 Kettlebell Swings 12 Goblet Squats 12 Push-Ups

FRIDAY SEPTEMBER 14, 2018
Ryan Fulwider| wod| September 13, 2018| 0 Comments

CrossFit Strength: Back Squat 7 @ 65% 5 @ 75% 3 @ 85% 7 @ 70% 5 @ 80% 3 @ 85+% The last three should be a heavy for the day Followed by: 21, 15, 9: Dumbbell Thrusters Dumbbell Box Step-Overs 35/20 RX+: DB 50/35 Phoenix Fit Strength: In 10:00 Deadlift Work up to a heavy set of 3 Touch N Go Deadlift Followed by: Every 2 minutes, for 30 minutes (5 sets): Station 1 – 350 Calories Row Station 2 - 60ft Walking Lunges with KB/DB Farmer’s Carry (heavy) Station 3 – 20/15 Calories of Assault Bike

WEDNESDAY SEPTEMBER 12, 2018
Ryan Fulwider| wod| September 11, 2018| 0 Comments

CrossFit Strength: Every 3 minutes, for 15 minutes (5 sets): 1 Clean + 3 Front Squats + 2 Jerks *Sets 1-3 = 65% of 1-RM Clean & Jerk *Sets 4-5 = 70% of 1-RM Clean & Jerk Followed by: "Sprinty" 800M Run Then... 3,6,9,12,15 CJ 135/95 T2B Phoenix Fit Strength/Skill EMOM 5 16 Jumping Lunges *Light DB's held at sides Followed by: 50-40-30-20-10 Kettlebell Swing Mountain Climbers* **20/15 Calorie row at end of each round *1 Right leg + 1 Left leg = 1 Mtn Climber

TUESDAY SEPTEMBER 11, 2018
Ryan Fulwider| wod| September 10, 2018| 0 Comments

CrossFit Strength/Skill: Accumulate 30 Strict Pullups 30 Barbell Roll-Outs 3min Weighted Planks Follwed by: 20 Min AMRAP 1 x Deadlift @ 80% 1RM 1 x Strict Press @ 80% 1RM *add one repetition to each number after each round Phoenix Fit Skill 3 sets 100' Double KB farmers carry :60 plank Rest 1:00 Followed by: 5 Rounds for Time 15/10 Calorie Bike 50' Bear Crawl 100 Single Unders 50' Walking lunge

MONDAY SEPTEMBER 10, 2018
CrossFit Strength: Snatch 10 Minutes to work up to 75% Every 90sec for 3 Sets 2 Squat Snatch at 75-80% EMOM x 6min 1 Squat Snatch at 80% + *go by feel and add weight Followed by: 10-1 One Arm DB Push Jerk – Left 10m Farmer’s Walk – L One Arm DB Push Jerk – Right 10m Farmer’s Walk – R Rx: 50/35   Phoenix Fit Conditioning: AMRAP 9 16 Dual KB Deadlifts 12 HR Pushups 8 Double Russian KB Swings Followed By: EMOM 27 Min 1 - :50 Row Min 2 - :50 Bike Min 3 - :50 Burpees

FRIDAY SEPTEMBER 7, 2018
CrossFit Strength: Back Squat 5 @ 70% 3 @ 75% 1 @ 85% 5 @ 75% 3 @ 85% 1 @ 90% Followed by: 25-20-15-10-5 Russian KB Swings 55/36 Wallballs 20/14 RX+: KB 70/55, WB 30/20 Phoenix Fit Conditioning: Row 1000 M 20 Burpees Over the Erg 40 DB Thrusters Rest until relatively recovered, and then… Followed by: Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg L-Seated Dumbbell Press x 8-10 reps @ 2011 Rest 90 seconds

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