Warmup:  ROM, dynamic stretches, 10 ring rows, 15 wall balls, 15 db thrusters Strength: Bent over rows 10 x 1 get to a weight that is challenging, them do 10 single sets at that weight WOD: 4 Rounds 8 Wall Balls 8 Thrusters (75/55#) 8 Pullups Cooldown: 50 sit up and reach thru, stretch and more »

Warmup: ROM drills, dynamic stretches, 10 jumping squats, 20 burpees Strength: Back Squats 10 x 1 @ 90% of 1rm WOD: 50-40-30-20 of WTD Mason Twists (45/25#) Goblet Squats (53/35#) Dips Cooldown: stretch, roll-out

Warmup:  ROM, dynamic stretches, squat with torso twist, 5 jumping squats, 10 Russian Kettle bell swings, then 5 x :30 hard/:30 easy row or run WOD: 800m run then 5 rounds of 5 landmines, ea side 10 Push-ups 5 Sumo DL (135-165/95-115#) 10 Pull-ups 5 Single leg broad jumps, ea side finish with 800m run more »

Warmup:  ROM, dynamic stretches, squat with twists, 5 jumping squats, 5x :30 hard/:30 easy row or run Strength:  Front Squats 10 x 3 – work up to a weight where the 3rd rep is challenging and stick with that weight for the duration WOD: 2 Rounds of 5:00 AMRAP 5 Mountain Climber step ups, ea 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 Rest 2 min WOD:  15 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Cooldown: 50 more »

Warmup:  ROM, dynamic stretches, 10 FS and Hang Power Cleans with PVC, 10 med ball cleans Strength:  Strict Press 10 x 3, work up to 85% of your 1RM, rest :60-:90 WOD:  4 Rounds for Time 20 reps each: Burpees Squats Pushups V-ups Jumping Jacks Lunges Dips Mountain Climbers Plank Shoulder Taps Cooldown:  Roll out more »

Warmup: ROM drills, dynamic stretches, 400m run, go through each of the movements and do 5 reps of each WOD: Filthy Fifty 50 Box Jumps, 24″ box 50 jumping pull-up 50 KB swings 50 walking lunges (50 steps) 50 knees to elbow 50 push press, 45# 50 back extensions 50 wall balls 50 burpees 50 more »

Warmup:  ROM, dynamic stretches, lateral lunges with lateral and medial stretch, walk the dog calf stretches, 10 burpee broad jumps, 15 inchworms WOD:  3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges Cooldown: hip opening stretches, roll out

Warmup: ROM drills, dynamic stretches, 1 min jumping jacks, 10 atomic sit ups 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 more »

Warmup:  ROM, dynamic stretches, 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 Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished Endurance: more »