Warmup:  ROM drills, Junkyard dog, Burgener Warmup Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD:  20 min AMRAP: 20 Double Unders 8 Snatch Deadlift (90% of Snatch) 200m run.  (sprint 100m, then moderate pace for last 100m) Cooldown:  2 min plank hold.  Roll out calves and IT bands

Warmup:  ROM drills, 10 push press with bar, 10 squats WOD: 5 Rounds 8 Shoulder to Overhead (95/65#) 12 Kettlebell swings (53/35#) 16 Wall Ball (20/14#) Cooldown:  ab circuit,  roll out  

Warmup: ROM, run 400m easy pace till the last 100m then sprint, stretch shoulders and wrists WOD: CF Open 14.5 For time: 21-18-15-12-9-6-3 Thrusters (95/65#) Burpees Cooldown: roll and stretch

Warmup:  ROM WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: shoulder stretches, up dog/down dog, roll out legs from ankle to hip  

Warmup:  ROM  Drills,  10 PVC Dislocates, 20 jumping squats Strength:  Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 50 weighted lunges (35/25# DB) 400m Run 30 OH Split Squats (35/25#) 200m Run 10 Bent over rows (35/25# DB) Cooldown: 25 GHD situps, mobilize

Warmup:  ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1 RM WOD:  20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown:  Up dog, down dog, mobilize

Warmup:  ROM drills, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD:  A taste of 14.4 For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Cleans (95/65#) 20 Ring Dips

Good luck to Carly who is competing at CrossFit Remedy’s kid competition! Warmup:  ROM drills, 5 min jump rope (work double unders) WOD: Teams of two will alternate to complete for time: 3k Row 200 Jumping Squats 100 x KBS (53/35) 50 x Burpee Box Jump Overs (24″/20″) Cooldown: pick an ab circuit from board, more »

Warmup: ROM drills, 800m run, 30 hollow rocks, 30 arch rocks WOD: 5 rounds 15 ring push ups 30 Double Unders Cooldown:  Stew Smith’s ab circuit: Bridge (2 x 20); Plank (2 x 30 sec); Side Plank, each side (2 x 30 sec), Bird Dog (2 x 20 alt); Superman (2 x 10 reps); Wipers more »

Warmup: ROM drills, 20 push ups, Strength:  Bench Press Warmup:  5/5/3 @ 40/50/60% Work:  5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 8 Front Squats (75% 1RM) 10 Atomic Situps (35/25#) 500m Row