Warmup: ROM, dynamic stretches, 1 min deep squat hold, 10 jumping squats, 10 push-ups Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD:  3 Rounds for time 250m Row 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: more »

Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run WOD: 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: 5 lunge with twist, 2 min foot smash with ball. stretch

Warmup: ROM, dynamic stretches, arm circles, 15 goblet squats Strength: Back Squat – 20×1 Warmup to 85% Work: 3 x 5 WOD: 15 min AMRAP 20 Double unders 10 Pull-ups 10 Overhead squats (95/65#) Cooldown: roll out shoulders with lacrosse ball, stretch calves and achilles

Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd more »

Warmup: ROM drills, dynamic stretches, 1 min deep squat hold, 30 seconds of squat jumps, 10 duck walk steps Strength: Back Squats Warmup to 85% of your 1 rep max Work: 10 x 3, rest 60-90 seconds between each set WOD: For time 25 weighted 3 way crunches 400m run 21 slam balls 800m run more »

Warmup: ROM drills, dynamic stretches, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5 x 3 @ 65% WOD: AMRAP 20 minutes: 30 KB Swings 200m Run 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

Warmup: ROM drills, dynamic stretches, 5 inch worms, 15 jumping squats, 30 ski jumps, 1 min side plank (each side) Strength: Back Squat Warmup to 95% of your 1 RM Work: 10 x 1 with 60-90 seconds of rest between each set WOD: 3 Rounds 800m Run 20 push press (75-95/45-65#) 20 GHD sit ups more »

Warmup> ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up, Burgener Warmup Strength: Back Squat Warmup to 80% of your 1 RM, then 10 sets of 3 reps with 20X tempo, rest 1 minute between sets Rest 3 minutes then: Snatch Warmup to 80% of your 1 RM, then 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 Drills, dynamic stretches, 15 air squats 20 push ups Strength: Back Squats Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD: 5 Rounds 8 Front Squats (95#/65#) 10 Dips (Elevated box or ring) Finish with 50 GHD back extensions Cooldown: Roll out and stretch