4/19 Wednesday

Warm up 

Jump rope warm up

2x

30:30

  1. Singles

  2. Side straddles

  3. Split jumps/ scissors 

  4. Skier jumps

  5. March

  6. Single foot double jumps (right 1,2 – left 1,2)

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

7 minute AMRAP

SB C&J

*3 minute rest period

Game:

5 minute AMRAP

21 DU

7 v ups

*3 minute rest period

Cash out:

5 minute AMRAP

3 complex 

(5 mountain climber + stand up)

6 squat jumps

Bonus

???

Ray Traitz
4/18 Tuesday

Warm up 

Dynamic warm up #1

*Coaches choice cardio movement*

  1. Lunge complex

  2. Inchworm

  3. Dynamic walk

  4. Toy soldiers

  5. Broad jumps

WOD

5 rounds of:

3 minute run

3x complex

(3 strict pull ups + 6 ring dips)

Ray Traitz
4/17 Monday

Warm Up 

Lumbar activation warm up

3x 10

Banded lateral walk

RDL 

Good mornings

Single leg bridges

Super rocks

WOD

20 single leg deadlift + lateral raise L/R

50 walking lunges + rotation

10 v ups

15 single leg deadlift + lateral raise L/R

40 walking lunges + rotation

10 v ups

10 single leg deadlift + lateral raise L/R

30 walking lunges + rotation

10 v ups

Ray Traitz
4/15 🇺🇸 HERO SATURDAY 🇺🇸

Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Ray Traitz