Crossfit

Friday

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
:30 Kneeling Wrist Stretch
:30 Archer Stretch Each Arm
then
3 Steady Rounds
12 Jumping Lunges
12 Light RDLs
12 Strict Leg Raises or Knees to Chest
Hang Clean (6×3 @ 70%+ Every 2:00)
Jerk on the last rep.
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
8 Rounds
200m Run
1:00 Rest

Scaled
6 Rounds 200m Run
1:00 Rest

Keep the intensity high with this one. Each run should be hard and fast!

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
:60 Deep Squat Hold (use rig if needed)
:30 Standing Calf Stretch each leg
then
Move Steady Through
20 Side Lunges
15 Empty Bar Push Presses
:30 Dead Hang From Pull Up Bar
15 Empty Bar Push Presses
20 Side Lunges
Back Squat (5×3 Every 2:00 – Start moderate and work up)
80% or so is a good place to start and add a bit of weight as each set goes. The increase doesn’t have to be huge, so keep that form tight.
Metcon (AMRAP – Reps)
RX
Every 5:00 for 20:00 (4 Rounds)
100 Double Unders
50 Wall Balls 20/14
25 Box Jump Overs 24/20
Max C2B in remaining time

Scaled
Every 5:00 for 20:00 (4 Rounds)
100 Single Unders
50 Wall Balls 14/10
25 Box Jump Overs 20/10
Max Pull Ups or Ring Rows in remaining time

Score is total Pull Ups

Crossfit

Tuesday

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
2 Steady Rounds
30 Double Or Single Unders
20 Band Good Mornings
15 Ring Rows
3 Wall Walks
Shoulder Press (2-4-6-8-10 Every 2:00 )
Warm up to a pretty heavy set of 2, then take off as little weight as possible to still complete each set as the reps increase.
Record the set of 10, but write your other sets in the comment box.
Metcon (Time)
RX+
5 Rounds
10 Power Snatch 115/75
15 GHDSU

RX
5 Rounds
10 Power Snatch 95/65
15 Ab Mat Sit Ups

Scaled
5 Rounds
10 Power Snatch 75/55
15 Ab Mat Sit Ups