Warmup:  ROM, dynamic stretches, 10 decline pushups, 10 PVC thrusters Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: Find a new 1 RM 1/1/1/1/1 WOD:  10 Rounds for time 30 sec burpees 30 sec rest 30 sec DB Thrusters (45/35#) 30 sec rest Cooldown:  roll out and stretch

Warmup:  ROM drills, dynamic stretches, 10 PVC pass thru’s, 5 OH wall squats, 400m run WOD:  “Jeremy” 3 Rounds for time: 21-15-9 Overhead Squats (95/65#) Burpees Cooldown:  roll out shoulders, stretch chest and legs

Warmup:  ROM, dynamic stretches, 5 pass thru’s, 5 burpess, 10 jumping squats, 30 sit-ups “Hanson” Five rounds: 30 Kettlebell swings 30 Burpees 30 GHD situps Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 30 secs of jumping jacks, high knees and butt kicks; 5 burpees WOD: 10-9-8-7-6-5-4-3-2-1 Shuttle Runs, 75m 1-2-3-4-5-6-7-8-9-10 Burpees Cooldown:  stretch calves and hamstrings, roll out

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.

***Reminder!  The gym is CLOSED until March 15 for Spring Break!*** WOD’s to do at home, or gather with your classmates and knock them 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 Situps Walking Lunge, 50 more »

Warmup: ROM, 30 secs of jumping jacks, high knees and butt kicks. 10 burpees, 10 jumping squats WOD: 3 rounds for time of 500 m Row 25 Burpees 25 Box Jumps (24/20″) 400 m Run Cooldown:  50 4ct flutter kicks

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, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees 10 deadlifts (185/135#) Cooldown:  Roll and stretch hamstrings and quads  

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.