This week kicks off the first week of the CrossFit team series online competition. It’s like the CrossFit Open but you get to do the workouts with your buddy!!! If you are looking for some extra drive or something fun to participate in there is still time to register. https://games.crossfit.com/teamseries

Registering will allow you to post your scores on the worldwide leaderboard just like the open. For the next 2 weeks we will be doing some of the workouts as our class WOD but not all of them.

We are going to start this week of with some weightlifting. Three movements all focused on the snatch. Overhead squat, snatch balance and squat snatch.

Tuesday we will challenge ourselves with the hero WOD “Andy”.

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

Wednesday will be a fight gone bad style workout. Working on accumulating max reps in 1 minute intervals we will cycle through 5 rounds of pull-ups, hand stand push ups and kettlebell swings.

Thursday is a longer style AMRAP combining front rack reverse step lunges, burpess over the bar and toes to bar.

Friday will be the first team series workout we will do as a group this season. The workouts aren’t released until this Wednesday (9/19/18)

Expect to see a fast paced 10 round partner WOD on Saturday consisting of double unders, push press and farmer carries.

Sunday we will continue to get our running since the sun is still nice and warm. We will do interval style running with increased distances each interval.

Come get it people! Your body won’t improve by sitting on the couch! See you at the box!