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3 Position snatch, build to heavy set in 20 minutes EMOM x15 : Hang power clean, Hang squat clean thruster

Warmup: 1000 m row Core bracing technique practice alternating with kb warmup Quadruped core brace / kb deadlifts Plank core brace / kb swings Supine core brace / kb swings Lift: RDL- Romanian Deadlifts 4×12 WOD: 5-1 dead lifts burpees over bar 200 m run rest 3 minutes 5-1 sumo

4 sets: 500m row, 15 Thrusters, 15 Pull-ups Scale for unbroken rounds, trying to stay under 4 minutes

Warmup: 800 m run dowel passthroughs dodgeball game for warmup (and for pride) WOD: EMOM =”Every Minute on the Minute” 3 rounds 5-10 strict pullups/10 ring rows 10 relax to hollow 5 burpee box jumps 5 kettlebell thrusters 1-3 wall climbs 30 second chinese plank

1-5 Inchworm pushup, Strict pull-up 1-7 Strict dip, DBL Kb bent over row AMRAP in 15 min: 10 Toes to bar, 10 Hand release push-ups, 20 Overhead walking lunges 45/25, 20 Double-unders

Warmup: 800 m run -3-way knee against the wall -leg swings -4 part squat -reverse lunge with rotation -lateral lunge to crossover -quadruped t-spine rotations (focus on keeping the back flat/tight core) -single leg deadlift with reach (reach hip back and reach forward) -flat back shoulder flexion -arm circles (10

20 min: Bear crawl, 10 Squat, Fwd lunge, 5 Burpees, Bkwd lunge, 10 Beat swings, Bird feeders, 5 Kick to handstand 1000m Row, 50 Squat, 40 KB swings, 30 Push-ups, 20 Pull-ups, 10 Burpees, 20 Toes to bar, 30 Box jumps, 40 Wall-balls, 50 Doulble-unders, 800m run

Clean+Front squat+Push press, Clean+Front squat+Push jerk, Clean+Front squat+Split jerk Build to heavy in 20 minutes (6-8 sets) 3 Rounds: 15 Wall-balls, 15 Burpees, Rest 4 min 3 Rounds: 15 KB swings, 15 Box jumps

Warmup: Foam roll/lacrosse ball upper back lats Deep squat, round back belly breathing x5 7-way shoulder Flat back shoulder flexion Lift: Dumbbell Bench Press 6×5 WOD: 21-15-9 Wall balls Situps with medicine ball Push jerks Double unders

When the new girl tried CrossFit…THEN and NOW If I knew a year and half ago that CrossFit Vernon would make me feel the way I do today, shifting my focus from what my body looks like to what it can do, I wouldn’t have wasted so much time thinking