Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run Note: Tabata is 8 rounds of 20 sec work/10 sec more »

Warmup:  ROM  Drills, 5 strict pullup, 5 ring dips, 10 ring rows WOD: 5 rounds 5 Strict pullups 10 Ring Dips 15 Hollow Rocks   Cooldown: roll out chest, shoulders and back.

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, dynamic stretches, 30 sec low squat hold, 15 HRPU’s, 15 jumping squats Strength:  Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM   WOD:  For time 21-15-9 Body Blasters (burpee+pullup+knees to elbow) Front Squat (95-135#/65-95#) Cooldown: 10 x K2E in plank, roll and stretch

Warmup:  ROM drills, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 30 cal row   Cooldown: ab circuit on board.  roll out and stretch

  Warmup: ROM Drills, dynamic stretches, 30 sec each of jumping squats, high knees, butt kicks WOD: Partner row to 10,000 m. Partners can decide how to split the distance, but do a minimum of 500m at a time. While one partner rows, the other partner(s) will jump rope (practice double unders) Core: wall sits more »

Warmup: ROM drills, dynamic stretches 50m bear crawls 50m crab crawls WOD: “CrossFit Total Metcon” For time: 50 Back Squats (155/115#) 50 Shoulder Press (75/45#) 50 Deadlifts (185/125#) 50 calorie row Roll out and stretch

Bring your jump rope today! Warmup: ROM drills, dynamic stretches, 30 sec each of jumping squats, high knees, butt kicks WOD: 2 rounds for time 800 m run 30 box jumps 400 m run 60 double unders (4x singles, work doubles) Cooldown:  work calves and achilles on roller/stick

Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC, 10 PVC Overhead squats, 200m sprint,  Burgener Warmup Strength: Snatch WU: 5/5/3 @ 40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 5 rounds 5 Chin ups 5 One legged squat off box (each leg) 10 Back extensions Cooldown:  20 roll back to stand up. more »

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5 ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 8 Rounds: 2 min Row (28 SPM) 200m run Cooldown:  1 min side plank, each side.  Roll out and stretch more »