Warmup:  ROM, dynamic stretches, 10 inchworms with pushup, 10 jumping squats, 10 lunge with twist, 400m/2:30 run WOD: 3 Rounds for time: 10 Atomic sit ups 20 KB Swings 30 Hollow Rocks 40 Arm Haulers 400m run/500m row Cooldown: Ab circuit, Roll out and stretch

Warmup:  ROM, dynamic stretches, arm circles, 10 inchworm, 250m row WOD: 4 rounds 500m Row 40 Arm Haulers 30 Walking lunges 20 dips 10 GHD Sit ups Cooldown: roll and stretch

Warmup:  ROM, dynamic stretches, arm circles, 10 inchworm, 400m run WOD: 4 rounds 500m Row 40 Arm Haulers 30 GHD sit-ups 20 dips 100m Walking lunges Cooldown: roll and stretch  

Warmup: ROM drills, dynamic stretches 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 knees to elbows in side plank, each side 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: 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: more »

**Remember there are no official classes this week, gather your class buddies and knock this out on your own!** AND eat well this holiday week, we have the Hydrostatic Body Fat truck here on Wednesday, Dec 2 from 4-8Pm. Sign up now! http://www.signupgenius.com/go/10c094eacad2da2f94-infinite1 Warmup: ROM drills, dynamic stretches, 30 sec jumping jacks, high knees, butt more »

Warmup:  ROM, dynamic stretches WOD: 4 rounds 500m Row 40 Arm Haulers 30 GHD sit-ups 20 dips 100m Walking lunges Cooldown: roll and stretch  

Warmup: 200m run, 10 push ups, 20 situps Work on form for bench press WOD: 3 rounds 2 – 50m Sprints 5 OH squats (light weight, working form) 10 GHD situps Cooldown: 50 Situps, 25 arm haulers roll & stretch

Warmup: ROM drills, 50m high knees, 50m butt kicks, 100m karaoke (turn around at 50m) WOD: 20 min AMRAP 10 Burpee Pullups 15 med ball GHD sit ups (20/14#) 20 Box Jumps (30/24#) 25 Arm haulers *for added intensity, wear a weight vest* Work on goals, write new ones if all of yours have been more »