Time to work off that candy!!! Warmup: ROM, 800m run WOD: “Angie” For time: 100 pull-ups 100 push-ups 100 sit ups 100 squats Post your time in your journal, along with modifications if you used any

Warmup: ROM drills; 50m high knees, 50 m burpee broad jump Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: Partner WOD….with a pumpkin…. 2 Rounds: 25 x partner sit-up pumpkin toss run 400m….with your pumpkin, partner 2 holds plank until partner 1 returns; switch 25 pumpkin cleans, partner more »

Warmup: ROM drills, 25 banded good mornings, 200m run   Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% WOD: 3 rounds 15 ring dips 25 GHD situps 35 squats 45 supermans Roll out and stretch

Warmup: ROM drills, 5 cleans +1 Jerk x 5 rounds with bar WOD: 20 Min AMRAP 5 Clean & Jerk (135/95#) 10 Double unders 15 TTB Cooldown: Max plank hold; 50 supermans then roll out and stretch

Warmup: ROM drills, 10 jumping squats, 20 burpees Strength: Back Squats Warmup: 5@40%, 5@50%, 3@60% Work: 5@65%, 5@75%,5+@85% WOD: 50-40-30-20 of WTD Russian Twists (45/25#) Goblet Squats (53/35#) Dips Cooldown: stretch, roll-out

HAPPY BIRTHDAY BOBBY! Warmup: ROM drills WOD: 41 Jumping Squats 41 Double Unders 41 Pushups 41 Wall Balls (20/14#)

HAPPY BIRTHDAY JUSTIN! Warmup: ROM drills, WOD: 22 Min AMRAP 22 Cal row 2 min plank Roll out and stretch

Warmup: ROM drills, 15 Push press, 15 front squats, 15 thrusters with PVC or bar WOD: “Fran” 21-15-9 Thrusters (95/65#) Pullups Not your time and if you modified in your journal. Work on skills from goal board in remaining time.

Warmup: Burgener Warmup, Junkyard dog (you KNOW you love it!) Strength: Find your 1 RM of Clean and Jerk Work up to your 70% Max, then 5 @ 75%, 3 @ 85%, 1 @ 95%, keep going until you find your new 1 rep max WOD: Run 200m 5 rounds: 30 second max rep KB more »

Warmup: Burgener Warmup, Junkyard dog (you KNOW you love it!) Strength: Find your 1 RM of Snatch Work up to your 70% Max, then 5 @ 75%, 3 @ 85%, 1 @ 95%, keep going until you find your new 1 rep max WOD: CrossFit Open WOD 13.2 Complete as many rounds and reps as more »