Warmup: ROM, dynamic stretches, 30 seconds smurf jacks, high knees and butt kicks, warm up each of the lifts WOD: 2 Rounds for time: 800m run 15 Bench Press (75-145/55-95#) 30 Box Jump (24/20) 15 Med Ball Clean 30 Burpees 15 Turkish Get Ups, ea side (25-53/18-35#) Finish with 800m Run

Warmup: ROM drills, dynamic stretches, 10 Clean Pulls, 10 Front Squats with PVC Strength: Clean + jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 1-10 Pyramid of 25m Run and burpee then 3 Rounds of 5 Overhead squats (55-135#) 20 Wtd jumping squats 1 min Plank hold Cooldown:  Roll and stretch

Warmup: ROM drills, dynamic stretches, 30 sec jumping jacks, high knees, butt kicks, 800m run WOD: “Brenton” For time. Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. Wear twenty pound vest or body armor if able.

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and jumping jacks, 200m run WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done.

Warmup: R ROM, dynamic stretches, 3 x 400m easy run, 10 dips, 10 ring rows, 10 sit ups WOD: 4 rounds for time: 200m run 10 Overhead Squats (75/55#) 10 Barbell Back rack step ups (75/55#) 10 Burpees Cooldown: 3 x 45 sec side plank hold, each side. Roll out and stretch. Work achilles and more »

***Reminder!  The gym is closed today*** Gather with your classmates and knock this out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 V-ups Walking Lunge, 50 steps 50 V-ups 50 Burpees 50 Situps Cooldown – yoga flows, 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, dynamic stretches, 15 banded pushups, 15 jumping squats WOD: 4 Rounds 2 min Row Rest 1 min 2 min Burpees Rest 1 min 2 min Pullups Rest 1 min Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 OHS with bar Spend 15 minutes working up to a heavy OHS, try to hit a new max WOD: 4 Rounds of 3 minutes work/3 minutes rest (24 minutes) 500m row, then complete as many burpees as possible in the remainder of the 3 minutes, then rest more »

Warmup: ROM, dynamic stretches, Skills: rowing drills – spend some time getting the feel of the proper start position; 1 min of leg only drive; 1 min of arm only pull; 1-2 minutes of putting in all together. WOD: 7 Min EMOM 5 Thrusters (75/55#) 3 Burpees rest 3 minutes 7 min EMOM 3 KB more »