Wednesday
6.19.19

Strength Circuit
13 Minutes steady:
10 Supinated grip barbell rows, heavy
1:00 single arm farmers hold with KB each side
10 shrimp squats each leg, scale to weighted lunges if needed

Conditioning
8 Minute AMRAP:
12-9-6 Overhead Squat
*30 DU's after each set
-Rest 3 Minutes-
8 Minute AMRAP:
12-9-6 T2B
*12 Alternating DB snatch after each set

*Reset back to the 12 after finishing the set of 6
L3- 115/85, 50/35
L2- 85/65, 35/25
L1- A weight that allows for at least the first round unbroken on OH squat and snatches consitent the whole workout

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Announcement: Hey Felix! For those that don’t know, we’ve been working on a fun project called Nodi Messenger. We wanted to create a simple and easy way to push our daily workouts directly to you instead of you always having to go to Facebook or the website to view them.

We just launched the iPhone version with the Droid version coming out shortly. To start getting your daily WODs along with other gym updates, just download Nodi from the app store (or click the link below), enable notifications, and follow CrossFit Felix! It’s as simple as that.

Nodi Messenger App

Tuesday
6.18.19

Strength
Front Squat 5x5
Start with 75% of 1RM, build after the first 3 sets if needed. If you did not test your 1RM pick a moderately challenging weight for the first 3 sets then build on the last 2.

Conditioning
"Tabata Something Else"
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

This is a classic CrossFit benchmark workout from mainsite, do some googling and come to class excited to hit a piece of old CrossFit history!

SUMMER READY CLASS

4 sets:
12 DB curls
:30 curl iso hold at parallel
1:00 smooth tempo DB Bent over row with same weight (1 second up 1 second down)

3 rounds:
1:00 flutter kicks
1:00 plank
1:00 side crunches (:30 L :30 R)

For time:
100 KB Swings, 53/36#
Every break perform 15 burpees

Monday
6.17.19

Skill
Spend 12 minutes working through Skin the cat progressions including V-ups, strict T2B, strict pull-ups and other skin the cat drills.

Conditioning
Every 3:00 for 4 rounds:
18 Deadlift
15 Hang Power clean
12 Push Jerk

L3- 135/95
L2- 95/65
L1-A weight that allows for large unbroken sets on the push jerks and power cleans.

Friday
6.14.19

Strength Circuit
4 rounds
:30 work :15 rest each station
Banded rotation right (3 second negative)
Banded rotation left (3 second negative)
DB RDL+High row
Db box step ups alternating legs

Conditioning
2 rounds:
3:00 Burpees
3:00 Kb Swings
3:00 Pistols

L3- 53/36
L2-36/26, scale to weighted DB lunges
L1- Weights where you can do big sets, scale to weighted DB lunges or bodyweight lunges

Thursday
6.13.19

Strength
Front Squat
Build to a 1RM, we'll be using this to base percentages on going forward so make it a true test!

Conditioning
40-30-20-10
Wall-Balls
20-15-10-5
Deadlift
T2B

L3- 225/155, 20/14
L2- 185/125, 20/14
L1- A weight allowing no sets of deadlift to take more than 2 rounds.

SUMMER READY CLASS

4 rounds:
8 curtsy lunges each leg
8 split deadlift with DB's
8 heavy DB step ups each leg

4 sets:
10 plate pinch press
10 DB flys
10 DB skull crushers

For time:
30-20-10
MB Cleans
Run 400M After each set