Crossfit

Tuesday

DOGWOOD SPECIALS
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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
:30 HS Hold
20 Jumping Lunges
10 Ring Rows
Shoulder Press (10-8-6-4-2 Every 2:00)
Warm up to a moderate set of 10, then add weight as the reps decrease.
Record the set of 2, but write your other sets in the comment box.
Metcon (3 Rounds for reps)
RX
3 Rounds
1000m Row
2:00 Rest

Scaled
3 Rounds
750m Row
2:00 Rest

**Each round is a separate score

This workout is all about pacing. Find a challenging pace on the first row, then try to repeat it. The 2 minute rest is intended to allow you to recover, so don’t short yourself on the rest.

Crossfit

Monday

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
10 PVC Pass Throughs
10 PVC Windmills Left/Right
10 Empty Bar OHS
then
Move Steady Through
50 Double or Single Unders
15 Band Good Mornings
15 Light Overhead Squats
15 Band Good Mornings
50 Double or Single Unders
Hang Snatch (6×2 @ 85%+ Every 2:00 – Drop and Reset)
Don’t rush these. Set up properly and find a good hang position before start the lift. We are working technique here.
Metcon (Time)
RX+
18 15 12 9 6 3
Power Cleans 135/95
Push Jerks
GHDSU

RX
18 15 12 9 6 3
Power Cleans 115/75
Push Jerks
Ab Mat Sit Ups

Scaled
18 15 12 9 6 3
Power Cleans 95/65
Push Jerks
Ab Mat Sit Ups

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
1:00 Standing Pec Stretch each arm
then
Warm-up
2 Steady Rounds
15 Ring Rows
10 Strict Ring Dips
15 Ab Mat Sit Ups
10 Step Ups w/ empty bar
Floor Press (5×5 Every 2:00 – Start moderate and work up)
Super Set With
Pull-ups (5 Sets of Max Strict)
Record your best set of pull ups.
Both Exercises are performed in the same 2:00 window.
Metcon (AMRAP – Rounds and Reps)
RX
15:00 AMRAP w/ a Partner
1 Power Clean 205/145
3 Front Squats
6 T2B
9 Push Ups
*Alternate rounds w/ your partner

Scaled
15:00 AMRAP w/ a Partner
1 Power Clean 135/95
3 Front Squats
6 Knees to Chest
9 Push Ups
*Alternate rounds w/ your partner