Crossfit

Saturday Partner Workout

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
15 PVC Pass Throughs
15 PVC Windmills Left
15 PVC Windmills Right
Then
3 Steady Rounds
12 Empty Bar Push Presses
16 Side Lunges
20 Moutain Climbers each leg
Overhead Squat (8×3 @ 50-60% Every Minute on the Minute)
:01 Pause at the bottom of each rep, then stand up explosively. We are working on controlling your position throughout the whole movement.
Metcon (AMRAP – Reps)
RX
Every 5:00 for 15:00 (3 rounds)
500m Row
70 Air Squats
Max DB Snatch 50/35

Scaled
Every 5:00 for 15:00 (3 rounds)
400m Row
50 Air Squats
Max DB Snatch 35/20

**Score is total DB Snatches

Crossfit

Friday

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
1×10 Leg Swings Forward Each Leg
1×10 Leg Swings Side To Side Each Leg
then
3 Steady Rounds
12 Box Step Ups
12 Ring Rows
12 Russian KB Swings
Deadlift (5×3 Every 2:00 @ 75-85% – Tng)
These are "library style" which means we want you to control the weight up and down. So, when you touch the floor between reps it’s so quiet you could be lifting in a library!
Metcon (AMRAP – Rounds and Reps)
RX
12:00 AMRAP
3 T2B
3 Calorie Row
6/6, 9/9, 12/12, 15/15, etc.

Scaled
12:00 AMRAP
3 Knees to Chest
3 Calorie Row
6/6, 9/9, 12/12, 15/15, etc.

Each new set of numbers is a new round. For example if you finish the 9s and get 12 T2B, your score is 3 + 12.

Crossfit

Wednesday

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
1:00 Banded Shoulder Stretch each arm
then
3 Steady Rounds
10 Jumping Lunges
10 Ring Rows
2 Wall Walks or 10 Push Ups
Push Press (6×3 Every :90 @ 77.5%)
We are doing push presses to focus on getting a big drive from the hips and finishing strong with the shoulders! So use a weight that challenges you but is still under control!
Metcon (Time)
RX+
12 10 8 6 4 2
Burpee Box Jump Overs 24/20
Bar Muscle Ups

RX
12 10 8 6 4 2
Burpee Box Jump Overs 24/20
6 5 4 3 2 1
Bar Muscle Ups

Scaled
12 10 8 6 4 2
Burpee Box Jump/Step Overs 20/10
Banded Pull Ups or Ring Rows