Warmup:  ROM drills, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls (AHAP) 30 cal row Cooldown: ab circuit on board.  roll out and stretch

Warmup: ROM, dynamic stretches, 1 min jumping jacks, high knees, butt kicks, 15 inchworms, 5 max L-sit holds WOD: Team of 3 Run 200m each (relay – one person on each team runs the 200m at a time) 150 Thrusters (with bar) 100 Box Jumps (30″/24″) 50 Pullups Run 200m each (relay) Rules: 1 person more »

Warmup: ROM drills,dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handstand Push-ups 10 Front Rack lunges (95/65#) 15 TTB Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, more »

Warmup:  ROM drills, dynamic stretches, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 V-ups Cooldown:  Roll out shoulders with the lacrosse ball, roll out more »

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats Strength:  Back Squat WU: 5/5/3 @ 40/50/60% 1Rm Work: 3/3/3+ @ 70/80/90% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs 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: 50 cal row 40 pullups 30 push-ups 20 atomic situps 50 cal row* 20 pullups 30 push-ups 40 atomic situps 50 cal row* Reps are cumulative. Partner not working will hold more »

Warmup: ROM drills, dynamic stretches, 1 min high knees, 1 min butt kicks, 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 more »

Warmup: ROM, dynamic stretches, 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 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 »