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Row 30s on, 30s off x10 sets, Build intensity over 10 sets, on 30s Rest perform 3 strict push-ups 10 Rounds: 500m row, 15 Burpees 45 min cap

Warmup: 5 minute foam roll 5 minute lacrosse ball or golf ball roll 400 m run 3 minute ascending slam balls (squats) and burpees hip flexor stretches WOD: 30 minute AMRAP: sled pull (fwd/backward) 10 walking lunges 10 pullups/ring rows 10 situps 200 m medicine ball carry walk/run 10 kb

2 Rounds: 10 Kettlebell Swings, 10 alt. groiners, 10 Kettlebell Swings, 10 alt. pigeons, 10 Kettlebell Swings, 10 Cossack squat A. 5 Sets: 3 Clean pulls, 3 Power cleans, 5 RDLs, rest as needed between sets B. AMRAP in 5 min: 5 Dead-lifts 225/155, 10 Wall-ball 20/14 REST 2 min

Dear: Preggo’s of CrossFit Vernon Right now, at CrossFit Vernon, we have three pregnant members. Sarah, Lesley, and Kelly. All three are due in September. Two are due on the same day, which just so happens to be tomorrow. Over the last few months, I have enjoyed the experience of

A. 10 min practice: Hollow body/Handstands, 10 min practice: Knees to elbows/Toes to bar B. 5 Sets on 2 min timer: Row 60s for Meters, 6 Burpee chest to bar 5 Sets on 2 min timer: Run 200m, X reps of bar pulling exercise (Pull-ups, Chest to bar, Bar muscle

200 m run Running drills Focus: sprint positioning of upper body and arms, driving with quads Shoulder circuit 5 rounds not for time: Incline bench press x 5 Alternating with Incline sit-ups on GHD x 10 5 rounds: 10 wallballs 100 m sprint as HARD AS POSSIBLE rest 2 minutes

A. 10 Min: 20 KBS, 10 Hanging shoulder retract, 15s HS hold B. Every minute on the minute for 12 minutes 1. 4-6 Weighted Pull-ups, 2. 3 Dead-lifts >75% C. 30 seconds on 30 seconds off for 4 rounds: Box jumps 24/20, Walking lunges, DB Push-press 35/25, Double-unders, Row for

2000 m Rowing Technique Core Brace x 5 rounds of 5/5 Forearm wall slide for thoracic extension Bretzel stretch Lift: Snatch-Grip Dead lifts 6×3 Building in weight Partner WOD: 12 minutes Alternating with a partner: Heavy sled pull to the fence Rowing (One partner sled pulling, other partner rowing, switch)

A. Power clean + Power jerk, 1 set Every 90s (1+1) x4, (2+2) x4 5-20lbs lighter than above, (3+3) x4 5-20lbs lighter than above B. TnG Power Snatch, 5 Reps on 60s x8 use 40-60% of 1RM C. Back squat 2-4 total reps at or above 90% of 1RM

Bridge Run Hip flexor stretch against wall Standing knee grab and walking lunges Walking lunges with twist Walking lunges with pigeons Bretzel stretch 7 way shoulder stretch Lift: Front rack walking lunges (with the fat bar) Building in weight – rest as needed 4×20 steps AMRAP 15 minutes: 100 skips