Warmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats, 5 jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 3/3/3+ @ 70/80/90% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups, or ring rows 10 Knees to Elbows 15 Hand release pushups 20 Back more »

Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run, 10 pushups 22×1, 25 sit ups Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: For time 1000m row or 800m run Then 3 Rounds of 25 Front squats (95-135/65-95#) 7 push jerks (95-135/65-95#) *Use same bar more »

Warmup: ROM, dynamic stretches, 10 burpee broad jumps, 15 sit-ups, 15 superman a WOD: 4 Rounds for time 15 burpee box jumps 20 Wall Ball sit ups 25 Back extensions 400m run Cool down: cat and cow stretches, roll out IT bands

Warmup:  ROM drills, dynamic stretches, 30 sec Jumping jacks, high knees, butt kicks WOD: We’ll call this “Annie on the run” 50-40-30-20-10 Double Unders Sit-ups 400M Run Cooldown:  Roll and stretch

Warmup: ROM, dynamic stretches, 400m run, 5 pull-ups, 5 minutes of warming up Power cleans WOD: 10, 9, 8, 7…3, 2, 1 Power cleans (95-135/65-95#) Pull Ups Cooldown: 25 GHD back extensions, 25 block passes Roll out and stretch

Warmup: ROM, dynamic stretches, 15 pushups, 15 tent pushups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 Rounds for time 10 Strict Press (65-95#/35-65#) 30 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup:  ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM 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, PVC shoulder stretches, PVC Good Mornings x 15, 400m Run WOD: 5 Min AMRAP 5 Box Jumps 100m Run 5 Wall Balls Rest 2 Minutes 8 Min AMRAP 8 Box Jumps 200m Run 8 Wall Balls Rest 4 Minutes 10 Min AMRAP 10 Box Jumps 300m Run 10 Wall Balls DONE! more »

Warmup: ROM, dynamic stretches, arm circles and PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 4 Rounds for time 25 Lunges, ea leg 20 V Ups 15 Goblet Squats (55/35) 10 Pull Ups Cooldown: 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:  12 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on skills Cooldown: more »