20 wall ball
20 ski jumps
balcony run

18 push ups
18 mb abs
balcony run

16 KB swings
16 lunges *total
balcony run

14 burpees
14 DB punches
balcony run

12 jumping jacks
12 high knees
balcony run

10 MB cleans
10 Box jumps
Balcony Run

Group 1:
Hang Power Clean 3 x 4
Split Squats 2 x 6 each leg
Bent BB Rows 2 x 10

Group 2:

Barbell Bench 2 x 10

MB Russian Twists 2 x 30

Lat Pull down 2 x 10 (3-2-1)

DB Alternating Toe Touches 2 x 10

1 arm muscle snatch 2 x 8

Cleans 3 x 5

RDL's 2 x 5



1. 1 leg hip lifts (1 x 10 Each leg)
2. 1 arm alternating press 2 x 10 each
3. Bench Walkovers 1 x 10
4. Pull ups 1-max and then a hold as long as possible
5. Rear Delt Raises 2 x 10


Abs as a team

4 Rounds:

2 Tippin Run

10 KB/DB deadlift

15 Burpees

20 air squats

Backsquat

10-8-6-4-2


then


10..8..6..4..2..

KB Swings
Step ups with DB (opposite knee raise)
Statue of liberty with DB (both sides)
DB bicep curl
Tippin Run

Crossfit challenge winner

Royce Tipper and Emilee Gysegem 

Competition Day:


2 Rounds:
6 Power Cleans
8 Burpees
10 Goblet Squats (guys 25 or 30 lb, girls 15 or 20lb)

4 Rounds:

10 feet elevated push ups
20 wall ball
30 Jump Rope
40 abs with MB
30 ski jumps
20 high knees
10 DB Burpees

Balcony Run

Stretch/ABS


Deadlift introduction/Power Clean Final Review


In Weight Room:
3 x 8 of everything

Overhead extension
DB upright Row
should circuit (front and side)
tricep extension
Dips
Burpees
Tippin Run