7.19.19

Friday

Hang Power Clean

12min to 4RM

5 RFT

5 Hang Power Cleans, 185/125#*

20 Honest Pushups

50 Double Unders

Cap: 15min.

7.18.19

Thursday

“Kinda Helen”

3 RFT

600m Run

21 AKB Swings, 53/35#

12 Pullups

7.17.19

Wednesday

Push Press

12min to 4RM

AMRAP 5

14 Alternating DB Snatches, 50/35#

14 Split Jumps (1 jump is 1 rep)

14 Lateral DB Burpees

Rest 3min

AMRAP 5

14 Alternating DB Snatches

14 Split Jumps 

14 Lateral DB Burpees

7.16.19

Skill 

D-Ball To Shoulder

Bar Muscle Up

5 Rounds

:45 Work/:15 Rest

-D Ball Carry for distance*

-Bar Muscle-Up

-Row for Cal

-Box Jump Overs, 24/20”

7.15.19

Monday

DME - Back Squat

15 min to 4RM

MetCon

AMRAP 10

10 Power Cleans, 135/85#

20 Goblet Squats, 53/35#

30 V-Ups

7.13.19 MS Fundraiser

Have you ever been injured? Whether you are a distance runner, competitive CrossFitter, or occasional pickup basketball player, chances are at some point you have had to take a break from your favorite activity due to a minor strain, sprain, or fracture.  What did you do during your prescribed downtime? Did you do physical therapy? Did you stop working out altogether because a doctor said your sport was bad for you? How did you feel mentally/emotionally? How did you cope?  Join us on Saturday July 13th at 9am for an action packed 90 minute seminar in which you’ll challenge your mind, body, and preconceived notions about working through injuries and pre-existing conditions.  Come ready to sweat, think, and have fun!  Attendance is free but donations can be made to Team Tisch MS at the event and using the link below!   https://secure.qgiv.com/event/account/720413/   Presented by  Head Coach - Andre Crews  Athlete Collective Founder - Nikki Berger  MS Athlete and Badass - Laura Cariello  This is Wolves Founder - Dr. Ernest Eusebio  *****There will be no 10am CrossFit class this day*****

Have you ever been injured? Whether you are a distance runner, competitive CrossFitter, or occasional pickup basketball player, chances are at some point you have had to take a break from your favorite activity due to a minor strain, sprain, or fracture.

What did you do during your prescribed downtime? Did you do physical therapy? Did you stop working out altogether because a doctor said your sport was bad for you? How did you feel mentally/emotionally? How did you cope?

Join us on Saturday July 13th at 9am for an action packed 90 minute seminar in which you’ll challenge your mind, body, and preconceived notions about working through injuries and pre-existing conditions.

Come ready to sweat, think, and have fun!

Attendance is free but donations can be made to Team Tisch MS at the event and using the link below!

https://secure.qgiv.com/event/account/720413/

Presented by

Head Coach - Andre Crews

Athlete Collective Founder - Nikki Berger

MS Athlete and Badass - Laura Cariello

This is Wolves Founder - Dr. Ernest Eusebio

*****There will be no 10am CrossFit class this day*****

7.12.19

Friday

Oly Work 12 Minute EMOM

Hip Snatch + OHS 65%+

Build by feel but don’t miss! Fail = 5 burpees

MetCon

Amanda

9-7-5

Muscle Ups

Squat Snatch 135/95 lbs

12 Minute Cap

Scaled

9-7-5

Pullups / Ring Rows

Ring Dips / Hand Release Pushups

Squat Snatch you choose weight

7.11.19

Thursday

5 Rounds

Run 600m

Hang Power Clean Ladder 15-12-9-7-5

30 minute cap

Suggested HPC Weight = 50-60-70-80-85%

7.10.19

Wednesday

MetCon

EMOM 16

M1) 15-25 Chest to Bar Pullups

M2) 25-50’ Handstand Walk / 3-5 Wall Walks

M3) Row 20/16 Calories

M4) :20-40 Handstand Hold

Buyout / Skill

Flight Simulator Unbroken Double Under Challenge

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

This is a total of 500 Double unders.

Athletes must perform unbroken Double unders for the prescribed reps each round before moving onto the next level. If you trip up before hitting the prescribed number, you must restart at that number.

Athletes without double unders: this is your chance to PRACTICE uninterrupted.

12 minute cap

7.9.19

Tuesday

DME - Push Press 5RM - 12 Minutes

MetCon

JT

21-15-9

Handstand Pushups

Ring Dips

Pushups

HSPU Scale = DB Push Press

Ring Dip Scale = DB Floor Press

13 minute Cap

7.8.19

Monday

Kettlebell Kitchen in the house Monday night!

Reverse OLY DT

5 rounds for time

6 overhead squats 155/105 lbs

9 power cleans

12 front squats

2:00 on, 2:00 off until complete

7.6.19

Saturday

Teams of 3

600m Team Run

30 Bar Muscleups

600m Team Run

60 Target Burpees

600m Team Run

90 Wall Bals (30/20)

600m Team Run

120 Calorie Row

 CAP: 35 mins

*vest is optional for runs

7.3.19

DME - Hang Power Clean 2RM - 12 minutes

MetCon

5 Rounds for Time

8 Hang Power Clean 135/95 lbs

16 front rack lunges

60 Double unders

18 min cap

7.2.19

Tuesday

Skill: Handstand Walk

MetCon

AMRAP 20

6th Floor Stair Run

25’ Handstand Walk

12 Devil’s Press 50/35 lbs

7.1.19

Monday:

DME - Push Press 2RM- 12 min

MetCon

5 rounds

1 minute each (20 min EMOM)

M1) wall balls (20/14)

M2) calorie row

M3) honest pushups

M4) strict pull-ups

6.29.19

Saturday

Teams of 3

120 American Kettlebell Swings 70/55 lbs

120 Hand Release Pushups

90 Goblet Squats

60 HSPU / DB Push Press

60 Burpees Facing to Jump Over KB

6.28.19

Friday

Oly Work

Hip Snatch + OHS

Build to Heavy By Feel - 12 Minutes

Hip Snatch should look like this but better haha

https://www.instagram.com/p/BiXmHXghRFz/?igshid=1qaft2gg5bjij


Newbie

Hip Muscle Snatch + Overhead Squat

Perform 2 reps every minute with empty barbell or pvc pipe

MetCon

AMRAP 15

5 Ring Muscleups

10 Overhead Lunges 95/65 lbs

Run to 6th Floor

Scaled / Newbie WOD

5 Pullups / Ring Rows

5 Dips / Pushups

10 Overhead Lunges with Plate you choose weight

Run to 6th Floor

6.27.19

Thursday

DME - Back Squat 2RM - 15 Minutes


MetCon

15-12-9-6-3

Devil's Press 50/35 lbs

DB Front Squat


12 Minute Cap

6.26.19

Wednesday

3 Rounds

600m Run

50 Foot Handstand Walk / 5 Wall Walks

40 Calorie Row

30 Box Get Overs

35 Minute Cap

Athletes may use hands and feet to get over box jump

6.25.19

Tuesday

DME - Hang Power Clean 4RM - 12 minutes


MetCon

Don't Leave Me Hangin, Grace!

For Time (12 minute cap)

30 Hang Power Clean and Jerks 135/95 lbs


Every time you put the bar down, stop and do 50 double unders / 75 single unders


Newbie WOD

4 rounds

8 DB Muscle Clean to Press

50 Single unders