Warmup: ROM Drills, 15 Straight legged deadlift, 15 Good mornings with bar, 400m run Strength: Deadlift WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/5/5+ @ 65/75/85% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown:  1 min Plank, 1 min Side Plank, each side Roll out and stretch

Warmup:  ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: Deck of Cards Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. GOAL – Cycle whole deck. Hearts = Burpees more »

Warmup: ROM, 15 arm circles sm to lg to sm, 15 jumping jacks, 30 high knees, 30 butt kicks WOD: Team WOD: “Pet Rock” Partner WOD – KB cannot touch the floor If the KB touches the floor, 15 Burpee penalty 50 Reps per station – as one partner works, the other holds the pet more »

Warmup: ROM, dynamic stretches, 1 minute plank, 15 push ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1Rm Work: 1/1/1/1/1 work up to find new 1 rep max WOD: 5 Rounds 5 Burpees 10 Pullups 15 GHD situps 20 Double Unders 500m Row Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run, group Snatch drills WOD: 5 Min AMRAP 14 Hang Power Snatch 10 Burpees Rest 3 minutes 4 Min AMRAP 12 Hang Power Snatch 8 Burpees Rest 3 minutes 3 Min AMRAP 10 Hang Power snatch 6 Burpees Cool down: 6 x :30 Hollow rocks (odd)/arch rocks (even) Roll out more »

Warmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll 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:  12 Min AMRAP 5 Handstand Pushups 10 Jumping Lunges 15 Burpees Spend remaining time working on skills Cooldown: more »

Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 push ups Strength: Back Squat (box) Warm up- 5/5/3 @ 40/50/60% Work – 3/3/3+ @ 70/80/90% 1RM Rest 5 minutes Bench Press Warmup – 5/5/3 @ 40/50/60% Work – 3/3/3+ @ 70/80/90% 1RM Rest 5 minutes 10 Min AMRAP 10 Burpees 5 Thrusters more »

Warmup: ROM, 30 sec of: jumping jacks, high knees, butt kicks, then 200m sprint 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 30 OH lunges (45/25# plates) Cooldown:  Roll out and stretch

Warmup: ROM, dynamic stretches, 40 ball slams WOD: 2 rounds Run 400m 50x Squats Run 400m 40x Push-ups Run 400m 30x Jumping lunges Run 400m 20x Burpess Run 400m 10x Pullups Cooldown:  Roll out and stretch, focus on calves, quads and IT bands