**There won’t be class tomorrow…we’ll be doing the Spartan Race.** Warmup: ROM drills, dynamic stretches, 30 jumping jacks, 30 jumping squats WOD: 2 rounds for time 800 m run 30 box jumps 400 m run 60 double unders (4x singles, work doubles) Cooldown: 4 x 10 sets of extended leg crunches, roll out and stretch

Warmup: ROM, dynamic stretches, 5 TTB, 5 pull-ups, 15 ball slams Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1RM Wod: 3 rounds for time 50 m sprint 30 burpees** 50 m sprint 40 sit-ups 50 m sprint 50 squats **There is a 400 m run penalty if you take any more »

Warmup: ROM drills, dynamic stretches 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1 + @ 75/85/95% 1 RM WOD: Nicole As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note number of pull-ups completed for each round. Cooldown: more »

Warmup: ROM, dynamic stretches, Review rope climbing technique 30 seconds of jumping jacks, high knees and butt kicks. 15 Pull ups, 5 push ups, 10 Squats WOD: 1 mile run to Shelly’s then 5 Rounds 1 Rope Climb* 10 Push Ups 20 Squats 1 mile run back Cooldown: Roll out and stretch *I found this 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

Warmup: ROM, dynamic stretches, PVC pass thru’s and shoulder stretches, 15 burpees WOD: 5 Rounds: Circuit 1: 10 Elevated pushups, pass through and then dip 10 KB Halos, each side Circuit 2: 5 Push-up shuffle, each side 400m Overhead Carry walk Rest 1 minute between rounds Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 50m Karaoke, each side, then go straight into 400m run Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% WOD: 20 min AMRAP 10 TTB 10 Pull-ups 10 KB or DB Tricep Extension Max hold L-sit Cooldown: max V-ups and max super crunches, roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out

Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpee Pull-ups Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 25 sit-ups, 1 min squat hold, practice KB snatch, do 5 each side WOD: 5 rounds of 2 min plank hold 2 min deep squat hold 10 KB Snatch, each arm When finished do wall sits, then work on skills.