Warmup: ROM, dynamic stretches, PVC passthru’s, max plank hold, 20 push ups, 20 dips Strength: Deload Week, Bench press Work: 5/5/5 @ 40/50/60% 1 RM WOD: 3 rounds 10 Ring Pushups 20 Pull-ups 30 KB Figure 8’s Cooldown:  Roll out and stretch

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

Warmup:  ROM, dynamic stretches, 30 secs of jumping jacks, high knees and butt kicks; 5 burpees WOD: 10-9-8-7-6-5-4-3-2-1 Shuttle Runs, 75m 1-2-3-4-5-6-7-8-9-10 Burpees Cooldown:  stretch calves and hamstrings, roll out

Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD situps; roll out and stretch

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:  10 Min AMRAP 5 Burpees 7 DB Thrusters (25/15#) Cooldown: 2 min plank, 1 min side plank, each 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 Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is 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, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup:  ROM, dynamic stretches.  1 min each: jumping jacks, high knees, butt kicks, then 50 supermans, 25 sit-ups WOD:  3 Rounds for time: 800m run 50 Back extensions 50 Sit-ups Cooldown:  Updog/downdog + walk the dog combos x 5