Tasha stepped into CF Jaguar in January of 2012; with a demanding career she was looking for some stress relief and she found it!

A) Crossfit S-WOD

B) CF Metcon

C) 3rds not for time; 20’ hs walk, 30sec Flutter kicks, 1min plank

Strength:

Superset x4 rest 2-3 mins between

2 Bench Press w/ 1 second pause on chest @ 88-90%

3 weighted pull-ups AHAP (sub jumping negative pull-ups)

WOD:

30 Mountain Climbers (total)

A) 12min E2MOM; 4 Power snatch (135/95)

B) CF Metcon

C) 3RFT: 7 S2O, 7 burpee over bar (135/95, reps from the floor)

Strength:

25 minutes to establish a 1RM Deadlift

WOD:

Diane

21-15-9

Deadlift 225#/155#

HSPU **NO ABMAT FOR BOTH M/F TO COUNT AS RX

Scaling choices: higher target, box pike, strict DB press

A) Complex; Clean, hang clean, Jerk. Find heaviest for the day

B) CF Metcon

C) Back Squat; 3 sets of 5 @ 75% of 1RM PLUS 5-10lbs

Warm Up:Leapfrog over ab mats, broad jump to cone, log roll down mat, bear crawl to cone, 10 walking lunges, 50-meter run

Skill: Push Jerk 3 x 3

WOD:

10 rounds with a 9 min time cap of
5 ring rows or pull ups
10 push ups

Warm Up: Bear crawl, forward roll down mat, bear crawl to end of turf, 10 squats, 10 inchworm, 10 mountain climbers, skip back to start

Skill: Thrusters 2 x 6

WOD:
9 min AMRAP of
10 burpees
10 box jumps
5 thrusters

Teams of 3

90 cal row/airdyne/versa total – while 1 person rows/pedals/climbs, the other 2 plank hold

90 Tire Flips total – while 1 person flips, the other 2 mountain climb

90 MB Get Ups – while 1 person MBs, the other 2 burpee

A) CF Metcon

B) 100 situps, 100 double unders for time