SKILL:
Snatch

WOD:
2 rounds
-2 Power Snatches
-2 Lateral No Push Burpees OTB
-4 Power Snatches
-4 Lateral No Push Burpees OTB
-6 Power Snatches
-6 Lateral No Push Burpees OTB
- 400m run

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

SKILL:
Handstands

STRENGTH:
Reverse Tabata (8 rounds of 10 seconds of work, 20 seconds of rest)
- Hanging leg raises
- Paralette L-Sit

WOD:
10 minutes of “Cindy”
AMRAP (As Many Rounds As Possible) in 10 minutes
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

SKILL:
Cleans

WOD:
5 rounds for time:
- 5 Power Cleans
- 20 Double Unders


 

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

SKILL/STRENGTH:
Pull Up Work

WOD:
Baby "JT"
21-15-9
-Dumbell presses
-Ring dips
-Push Ups

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

SKILL:
- Deadlifts
- Rope Climbs

WOD:
"Christine-ish"
3 Rounds for Time
- 400m Run
-12 Deadlifts
-21 Box Jumps

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

SKILL:
- Power Cleans
- Thrusters

WOD:
"CrossFit Baseline"
For time
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

SKILL:
- Jerk

WOD:
"Grip Cardio" Lite
For Time:
- 200m 1-arm farmer carry
- 20 Russian KBS
- 250m Row
- 200m 1-arm farmer carry
- 20 Russian KBS
- 250m Row
- 200m 1-arm farmer carry
- 20 Russian KBS
- 250m Row

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.

SKILLS:
- Hollow
- Dips

STRENGTH:
Dips 3 x 5

WOD:
Partner WOD, 4 Rounds per Person for Time:
Partner 1:
- 10-15-20 Suicide Sprint (forward + backward)
- 15 Slam Balls
Partner 2 (while partner 1 works):
- Ring Plank Hold

Olivia Graff

Olivia's athletic origins lie in gymnastics and circus arts. After finding CrossFit in 2007, she became obsessed, and three years later left her IT career and opened United Barbell. Olivia is particularly passionate about helping people new to fitness to find joy in their growing athletic abilities. Since the birth of her daughter, Isis, in 2013, Olivia can add helping little ones find their athletic path to her list of passions.