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 »

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 »

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: 500 m row 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: 1-set of more »

Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (155/115#) 10 lunges 15 kettlebell swings (53/35#) 20 goblet squats (53/35#) 25 hanging leg lifts Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds Cooldown: 50 toe touches, roll and stretch. Focus on calves and achilles.

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, deep squat hold, 10 OH wall squats with PVC WOD: “Nancy” 5 Rounds For Time 400m Run 15 Overhead Squat 95lbs

Warmup:  ROM drills, Max Strict Pullups or 15 Supine Ring Rows, 15 Hand release pushups, 25 sit-ups, Junkyard dog, 10 squats with bar, 10 Clean Pulls with bar, 5 Jerks with bar Strength:  Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: 3 rounds for time 500m row 20 KB swings 55/35 10 more »