As you can see Nutrition is the building block of all fitness.
 
Warmup
Row 500m
Push jerk demo
Stretch:
Strength:
Push Jerk : 3×3 2×2
W.O.D
Run 1200m
3 rounds of
18 kb swings 53/35
18 pullups
18 Kb goblet squats 53/35
when the 3 rounds are finished,  run another 1200m.

warmup
10 pullups
10 pushups
20 squat
20 lunges
run 200m
Stretch
W.O.D
3 rounds of
5 thrusters 95/53
10 O.H. lunges 15/25
15 SDHP 23/35
20 abmat situps
Run 200m

Friday
warmup.
200m kb farmers walk in each hand. 53/35.
10 SDHP  with KB
10 turkish getups with KB
20 pullups or 5 muscle ups
Row 300m
Stretch
W.O.D
5 rounds for time of
10 bupees
10 hangcleans 115/73
Run 400m

Congratulations to Mallory Barns, who finished 1st in the women’s division at the Pacemaker 5000.  Kim Barns placed third in her age group.  Congratulations Crossfitters!!!

Tuesday:
Warmup
150m row
10 burpee broadjumps
15 GH situps
25 Double unders
Stretch
WOD:
3 Rounds of:
20 Box Jumps
15 Wall Balls (20,14)
15 Ab Mat Sit-Ups
20 KB Swings (53,35)
15 Push Press (95,63)
20 GH Sit-Ups
200m Run or 250m Row

warmup:
Run 800m
5 pullups
10 airsquats
Stretch:
Strength:
back squat 3×3 2×6
W.O.D
“Cindy”
AMRAP of
5 pullups
10 pushups
15 airsquats