Warmup: ROM, dynamic stretches, junk yard dog, Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM WOD: 12 min running clock, 4 x 3 min rounds Row (250/200m) 20 Wall Balls (20/14#) Rest in the remaining time between rounds Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 10 push press with PVC Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 15 min AMRAP 3 Pistols (each leg) 6 Med ball cleans (20/14#) 9 Burpee broad jumps Cooldown: 2 min plank, 1 min side plank, each side. Roll and stretch

Warmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll and stretch

Warmup: ROM drills, dynamic stretches, 30 sec jumping squats, high knees, butt kicks WOD: 3 Rounds 800m run 1000m row 150 double unders Rest 4 minutes between rounds Cool down: roll and stretch

Warmup: ROM, dynamic stretches, plank balance holds, 400m run, 15 ring rows, 15 push ups WOD: For time: 25 walking lunges 20 pull-ups 50 box jumps, 20-inch box 20 double-unders 25 ring dips 20 knees-to-elbows 30 kettlebell swings (53/35#) 30 sit-ups 20 hang squat cleans, 35/25# dumbbells 25 back extensions 30 wall-ball shots, 20/14# Cooldown: more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 10 pushups on my count (holding at the bottom), Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1Rm WOD: 3 Rounds 10 Deadlifts (125-250#/95-185#) 400m Run Cooldown: Roll and stretch. Focus on hamstrings and calves

Warmup: ROM, dynamic stretches, 15 Good mornings with bar, 500 m row Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll out

Warmup: ROM drills, 400m run stop and do 15 burpees at the turn around and the end. WOD: 3 Rounds 5 Bench press (1/2 body weight) 200m Med ball run 20/14# 10 Push Press (95/65#) 200m Med ball run 20 KB Swings 53/35# Cooldown: roll out and stretch

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks. 1 mile run, easy to moderate pace WOD: Partner WOD: 100 cal row 40 pullups 50 atomic situps 200 cal row* 50 atomic situps 40 pullups 100 cal row* Trade off however you’d like. Partner not working will hold planks, alternating more »

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 »