Friday 4/18


Standard Group Warm-up

WOD: 3- rounds  “Holy Greatness”

12 Disciples -reps,  3 days in the tomb – rounds. He gave his all; now it’s your turn to give it your all!

12 power cleans 135/95

12 KB swings 1.5/1 pd

12 box jumps

12 T2B

12 Burpees

12 OH walking lunge 45/25

12 Push Jerk 135/95

Cash out:

Air squat until failure




Squat Snatch homework

Guys and girls,tomorrows strength/skill work is the squat snatch. Do yourself a favor, and watch this video. It addresses the faults and fixes of the snatch in detail, giving you a full understanding of this lift.. he leaves nothing out!  Definitely worth your time!

Now see the entire move in slow motion..notice the sequence; hip extension, shoulder shrug, bar becomes weightless and he pulls himself under it..NO PULLING WITH THE ELBOWS!



Schedule Change

Attention Moowatee Athletes:

In an effort to better accommodate the scheduling needs of our athletes, we’ve made some changes to the schedule.

Starting next week, (4/14) the second morning class will be at 8:00 and the early afternoon class will be at 12:00.

Come get your morning WOD after dropping the kids off at school, or get it done on your lunch break!

As always, thanks for being a part of Moowatee CrossFit, and helping this fitness community continue to grow!

Thursday 4/10


Partnered med ball clean & throw to partner. (10 each partner)

Pass throughs, windmills, good mornings, calf & achilles stretches.


Warm up doing 2 x 10 with the bar, then..

10,9,8,7,6, @ 75% 1 RM

5,4,3,2,1 @ 85 % 1 RM

WOD: 12 min AMRAP

12 ring dips

12 tire flips

5 clean & jerk 135/95

20/80 DUBS/singles