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100617

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WARM UP: 3 rds-
Bear crawls
walking lunges
20 pull aparts

MOBILITY:
banded hip distraction- 2 mins
banded front rack- 2 mins
athlete’s choice- 3 mins

“Fran”
For time:
21 – 15 – 9
Thrusters 40/ 25kg
Pull ups

Recovery/ Accessory: 3 rds-
10 flyes (DB or banded)
10 face pulls

100217

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The Triib app is live! Please follow the setup instructions with the welcome email that was sent. If you didn’t receive an email, let me know.

Once you’ve set up your acct, go into the AppStore and download the Triib app.

*IMPORTANT* Open the Triib app. On the MAIN MENU, click PROFILE, then CREDIT CARD and enter your card info. We are phasing out of our old payment processor and using Triib for everything so you’ll need to re-enter your bulling info on there. You will continue to be billed on our old platform until you update your info on Triib, so please do that immediately.

WE WILL NOW BE REGISTERING FOR CLASS EXCLUSIVELY ON THE TRIIB APP!

Among many other things, we will be able to view the WOD, AND log our WOD scores on the daily leaderboard all on the Triib app.

We will be removing the notebook session, so please take your composition notebooks home!

Let me know if you have any questions or need any help!

We will still be posting the WODs on our blog, but today you’ll only find it on the Triib app!

092917

By: 0

WARM UP: 3 rds-
5 kang squat
5 tempo back squat
200m run

MOBILITY:
Couch stretch – 3 mins
Pigeon – 3 mins

AMRAP 3
Back squats 60/40kg
Rest 4 mins
AMRAP 2
Back squats 80/60kg
Rest 3 mins
AMRAP 1
Back squats 100/80kg

(compare to 042717, 121216)

B scale:
40/ 25kg
60/ 40kg
80/ 60kg

C scale:
30/ 20kg
50/ 35kg
70/ 50kg

EMOM 15
Min 1: 13/10 cal row
Min 2: 5-7 strict pull ups
Min 3: 12-15 strict push ups

092617

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Musical chairs, photo cc: Joe Adelantar.

Look out for the Triib welcome emails in your inbox! You’ll continue being billed on our old platform until you input your card info onto Triib, then you’ll be all set to using the new and awesome app. Goodbye composition notebooks!

WARM UP:
30 Russian swings
30 plate GTO

MOBILITY:
6 cat cows
6 thread the needles
6 cat cows
6 walk outs
6 cat cows
6 striders

SKILL: Deadlift
STRENGTH: Deadlift 6×6@60% (reset for each rep, NOT touch and go)

4 rounds NFT:
sub max hanging L sit/ ring support L sit/ 10 paralette toe touches
sub max strict HSPU
12 KBS (with a heavier KB than you normally use for the WOD)
400M run
*rest 90 secs*

092517

By: 0

WARM UP:
15 – 12 – 9
PVC thrusters
Groiners/ thread the needles/ burpees

MOBILITY:
Partner t spine opener 3×10 secs
Banded front rack/ tricep smash- 2 mins

CrossFit Team Series 17.1
Partner WOD, for time:
9 – 15 – 21
Synchronized thrusters
Synchronized bar-facing burpees/ plate burpees

Rx: 40/ 30kg
A: 30/ 20kg
B: 25/ 15kg
Rx+: 50/ 35kg

STRENGTH ACCESSORY: 4 rds-
6-8 strict pull ups/ 12-15 ring rows
10 face pulls