Warmup: ROM drills, 25 banded good mornings, 10 banded DL, 10 PP with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% (can warmup on a 2″ platform) Work: 3/3/3+ @ 70/80/90% WOD: “Diane” 21-15-9 Deadlift (225/155#) Handstand Pushup Rollout and stretch

Warmup: ROM drills, 100m high knees, 100m butt kicks WOD – Partner WOD Partner 1 RUNs while Partner 2 Holds Plank, 400 meters each partner Kicker: if plank hold fails 1 person RUNs while the other Holds Plank, 800 meters .. 400 meters each partner 100 GHD Sit ups: Partner 1 works while Partner 2 more »

Warmup: ROM drills, 50 m broad jump burpees WOD 4 Rounds for time of: 1000m Row 15 Thrusters (85#/55#) 15 Pull Ups 15 Over the bar Burpees Roll out and stretch

Warmup: ROM drills, 25 banded good mornings, 50 walking lunge steps, 50 squats WOD: 3 Rounds 5 Front squat + front rack lunge (each leg); 65%, 75%, 85% of est 1 RM 1000m row Cooldown: 50 4-ct flutter kicks, 50 supermans

Warmup: ROM drills; 3 rounds of 3 hand release push-ups, 5 pull-ups, 7 jumping squats Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: for time 100 wall balls Every time you stop the wall balls to break, stop and do 5 pull-ups, 5 push-ups and 5 squats.

Warmup: ROM drills, 500m row, 30 squats Strength: Back Squat Warmup: 5/5/3 @ 45/55/65% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: Push Press: 1 x 1x 1 x 1 x 1 x 1 x 1 x 1 x 1 x1 use the first three reps as warmup, increase weight each time until you more »

Warmup: ROM drills, 50m high knees, 50m butt kicks, 100m karaoke (turn around at 50m) WOD: 20 min AMRAP 10 Burpee Pullups 15 med ball GHD sit ups (20/14#) 20 Box Jumps (30/24#) 25 Arm haulers *for added intensity, wear a weight vest* Work on goals, write new ones if all of yours have been more »

Warmup: ROM; PVC passthrus; 10 PVC OH squats; 25 jumping squats WOD: Your choice 10 Rounds: 250m Row (sprint) 6 OH Squats (95/65#) OR CrossFit Open WOD 11.1 AMRAP in 10 mins 30 double unders 15 Power Snatch (75/55#) Finish with ab circuit on board Roll out and stretch

Warmup: 500m row, 25 push ups, 25 dips WOD: 3 rounds Round 1 (Use 65% Bench 1RM): 5 x Close grip Bench Press 5 x Wide grip Bench Press 5 x Normal grip Bench Press Between rounds do 20 DB rows (each side) Round 2 (Use 75% Bench 1 RM) 3 x Close grip Bench more »

Warmup: ROM drills Drills with PVC Junkyard dog Strength: Clean and Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 Ball Slams 50m Burpee broad jumps 20 Sandbag OH Press 50 Step-ups with barbell (95/65#) (20/16″) 20 KB Figure 8’s 50m Bear crawls Roll out and stretch