Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD situps; 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:  10 Min AMRAP 5 Burpees 7 DB Thrusters (25/15#) Cooldown: 2 min plank, 1 min side plank, each 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, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 sit ups 800m run 100 squats Cooldown:  stretch and roll out achilles and calves.  Use lacrosse ball on shoulders

Warmup: ROM, 1 min jump rope, 5 burpees, 20 sit ups WOD: 20 min AMRAP 10 Burpees 20 GHD sit-ups 30 KB swings 1 min Max Double Unders Cool down: 100 abmat sit ups, 100 Supermans.

Warmup:  ROM, dynamic stretches.  1 min each: jumping jacks, high knees, butt kicks, then 50 supermans, 25 sit-ups WOD:  3 Rounds for time: 800m run 50 Back extensions 50 Sit-ups Cooldown:  Updog/downdog + walk the dog combos x 5

Warmup – ROM drills, Max pull-ups or 15 Supine Ring Rows, 25 narrow grip push ups, 25 sit ups Strength – Bench Press 5/5/5 @ 40/50/60% 5/3/1+ @ 75/85/95% 1RM WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Lunges, each leg more »

Warmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: 20 min AMRAP 5 Front Squats (60% of Clean 1RM) 5 Ring dips 5 V-ups Work on skills. Roll out and stretch.

***Reminder, the gym is CLOSED until March 15 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 lunges 15 push-ups Cooldown: get outside and go for more »