Warm Up
Mobility
General Dynamic Flex

Activation
Coach's Choice

WOD
"Pay Back Matt"
For Time: 34 min cap
1 Mile Run
1k Row
1 Mile Run
1k Row

​Maybe shouldn't have filled my entire car with pink peanuts. Enjoy this one :)


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Warm Up
General Dynamic Flex

Activation
Good mornings 3x10
+
Med Ball Russian Twists 3x30

Strength
Accumulate 40 Pull Ups at either strict or weighted. Pick based on your ability level. Not meant to be fast, just meant to work on tough upper body pulling. Think sets of 3-6. 

WOD
"Christine"
3RFT
500m Row
12 Deadlifts (at your body weight)
21 Box Jumps 24/20




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Warm Up
General Dynamic Flex

Activation
Running Drills

WOD
"Team Sprints"
Work to rest ratio with a partner
3 RFT
200m Run
400m Run
600m Run

*Set up for this workout: If Coach Jamie and I are partners. We will both start on the side walk near the door. At 3-2-1 GO Coach Jamie will run 200m as fast as she can. When she gets back she will tag my hand and I will run 200m as fast as I can while Jamie rests. Then when I get back I will tag her and she will run 400m. So on and so forth until the team as completed 3 rounds. You're welcome Dave. 


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Warm Up
Front Rack Mobility
General Dynamic Flex

Activation
Tabata BB Front Squat & Push Jerk

Strength
Work up to a heavy 3 rep Front Squat

WOD
"Grace"
30 Clean and Jerks for time 135/95
*Grace is a signature CrossFit workout that is well known to many athletes around the world. This workout should be done fast and the weight shouldn't ever be an issue. Scale as needed




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Warm Up
General Dynamic Flex

Activation
Prep movements from FGB

WOD
"Fight Gone Bad"
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HAPPY B-DAY COACH WHITNEY! WE ARE SO LUCKY TO HAVE YOU AT MI5 FITNESS AND EVERYONE LOVES OPENING THE DOORS AND SEEING YOU FIRST! ENJOY THE DAY AND HAPPY 24TH BDAY!

Warm Up
Mobility
General Dynamic Flex

Activation
Whit's favorite game... DODGEBALL!

WOD
"Wild Whitney"
24 Box Jump
24 KBS 53/35
24 Walking Lunge
24 T2B
24 Power Clean 95/65
24 Supermans
24 Wall Ball
24 Double Under
24 Burpee
*And because Whit's bday is June SECOND, you will go down this chipper and then go back up for round 2. The workouts will start and end with box jumps :)





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