CrossFit SV

Meet Brandon Lawrence crossfitsv.com/blog/2020/1/1…

Check out these @Rad_Roller #recoverytools #mobility #foamroller #myofascialrelease brought in by Richard! THANK YOU RJ! @ CrossFit Silicon Valley instagram.com/p/B3_HuzFDDag/…

#crossfitopen2020 #crossfit #fitness #crossfitgames #crossfitlife #gym #crossfitter #fit #wod #fitnessmotivation #workout #o #crossfitlove #motivation #girlswholift #crossfitters #weightlifting #fitnessgirl… instagram.com/p/B3Rwgi3j02m/…

Post workout #vegas party! Come to the clubhouse after your #wod and blow a wad of play 💰#highstakeslifestyle 808westapartments @ CrossFit Silicon Valley instagram.com/p/BzzC9xEAOzg/…

"Fish out of Water" For time: 2K row or 1 mile run then 10 Rounds 3 Power Cleans 155/105 6 Hand Release Push-ups 9 Air Squats

20 Burpees (slow and steady pace) 10 PVC pass throughs 5 Downdog to Updog 30 sec Right Side Lizard 30 sec Right Side Twisted Monkey 30 sec Right Side Ankle stretch 30 sec Left Side Lizard 30 sec Left Side... facebook.com/61260051732/pos…

Stamina Squats Alt on the minute for 12 min Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats - Use 60% of 3RM Back Squat on both movements

4 Rounds for Time 5 Muscle Ups Handstand Walk 100 ft (Bear Crawl an option) 2 rounds of 135/95 or 115/75 or 95/65 Power Clean Front Squat Push Press Back Squat Push Press

10 Cal Bike 30 Sec Ring Hold 30 Sec Shoulder Taps 30 Sec Plank Around the World 30 Sec Wall Squats 30 Sec Bar Hang 30 Sec Bar Hang Hip Touches 30 Sec Mountain Climbers Spend time to prep for the wod movements

Stretch Quads, IT band

Front Squats 5-3-2-1-1-1 Finisher 9-6-3 DB Manmakers Pull Up + Strict Toe To Bar

2 mins Row 2 mins Bike 200 M Run 10x Goblet Squat pause 3 sec on the bottom BTN Barbell Front Rack Elbow Up Stretch 10 Front Rack KB Reverse Lunge pause at the bottom Ankle Stretch, Wrist Stretch, Hips, LATS

BBQ

Team of 2 (M/F) Split Reps Evenly 800 M Run Together 70 Clean And Jerk weight options 75/55 95/65 135/95 2000 M Row Switch every 500 m 100 AB mat Sit Ups 40 Burpee Pull Up 200 M Plate Carry Alternate 45/25

400 M Run Bear Crawl Spider Walk 10 Toe Touches 10 Side Lunges 10 Push Ups 5 Burpee Broad Jump

Lat Stretch youtube.com/watch?v=lCqBwLou…

400 m Indian Run with Med Ball Medician Ball Warm Up youtube.com/watch?v=4meSBJyt… 30-sec Toss Twist 30-sec Sit-ups 30-sec Seated Overhead Toss 30 sec Good Morning Toss 30 sec Standing Overhead... facebook.com/61260051732/pos…

For Time: 150 Wall Balls * Every 3 mins Run 400 m, scaled 200 m run Goal 15 mins, 4 x runs or 150 KB Swings 55/35 *every 3 mins 400 m Run