Warmup:  ROM, run 400m, 5 pull-ups, 10 pushups, 15 jumping squats, 20 situps   WOD: Tabata This! Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight more »

Warmup:  ROM, 2 min jump rope, 30 squats, 2 min jump rope, 20 box jumps WOD: 3 Rounds for time: 1000m Row 20 GHD sit ups 30 Box Jumps 40 Supermans Cooldown: Updog/Downdog, pigeon, Hamstring stretches.  Roll IT bands

Warmup:  ROM, Junkyard dog, 10 Snatch Balance, 10 Snatch Pulls, 10 Overhead squats all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds for Time 5 Power Snatch (65-95#/45-65#) 10 Pushups 15 Cal Row or 25 Double Unders Cooldown: 2 x 2 Min Plank, work on mobilization

Warmup: ROM, 250m Row, 10 pushups, 20 air squats, 30 sec plank Strength: Back Squat 5/5/3 @ 40/50/60% Work – 5/5/5+ @ 65/75/85% 1RM WOD:  For time 100 Double Unders 80 Air Squats 60 Sit-ups 40 Wall ball (20/14#) 20 Pull-ups 10 Clapping Push-ups Cooldown: 30 second handstand holds.  Work on mobility

Warmup: ROM drills, max strict pull ups (or 25 ring rows), 25 push ups, 25 sit-ups WOD: 5 rounds 50m sprint 25 4ct flutter kicks 15 strict press (75/55#) 25 V-ups 15 Lunges (each leg) Cooldown: roll out and stretch

Warmup: ROM, 30 secs of jumping jacks, high knees and butt kicks. 10 burpees, 10 jumping squats WOD: 3 rounds for time of 500 m Row 25 Burpees 25 Box Jumps (24/20″) 400 m Run Cooldown:  50 4ct flutter kicks

Warmup: ROM, 30 sec of jumping jacks, high knees and butt kicks, 5 pull ups, 10 push ups, 15 squats Test: CrossFit Baseline, For time 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups WOD:  12 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on skills Cooldown: more »

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run (dress warmly, it’s going to be to be cold!) Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you more »

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 500 m row Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished. Endurance: 1-set of more »

Warmup: ROM drills 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll and stretch