Warmup: ROM drills, dynamic stretches, 10 good mornings with bar Strength: Deadlift 10 x 5 @ 75% WOD: 1 mile run Then every minute on the minute for 20 mins: 3 Deadlifts at 65% 1RM 5 push ups 7 4-ct mountain climbers Cooldown: Stretch, roll out

Warmup:  ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Strength: Deadlift Warmup to 85% of your 1RM Work: 10 x 3 reps with 60-90 seconds between sets WOD:  20 min AMRAP 500m row 15 KB Sumo DL high pulls (53/35#) 8 DB Press AHAP Cooldown: 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

**Remember there will be no regular classes on Memorial Day Monday. We are doing Murph at 10am instead.** Warm up: ROM drills, dynamic stretches, 10 push ups, 20 leg levers, 30 squats, 40 bicycles WOD: 21-15-9-15-21 Deadlifts (70% 1RM) Box Jumps When finished, work one of the posted ab workouts and/or work a skill from more »

Warmup: ROM Drills, dynamic stretches, 800m run, 15 slam balls, 20 good mornings with bar. Work up to your deadlift weight WOD: 25 Wall Balls (20/14#) 20 Deadlifts (185/135#) 15 Wall Balls 10 Deadlifts 5 Wall Balls 10 Deadlifts 15 Wall Balls 20 Deadlifts 25 Wall Balls Scale DL weight as needed Cooldown: Work abs, more »

Warmup: ROM, dynamic stretches, 15 squat jumps, 15 dips Strength: Deadlifts Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 5 rounds 10 Box Jumps 10 Calorie Row 10 Elevated Dips (adv. do ring dips; mod. do box dips) Cooldown: 2 min plank. Roll out calves, hamstrings and IT bands. Do banded stretches on more »

Warmup: ROM Drills, dynamic stretched, 15 inchworms, 30 high knees, 30 butt kicks, 15 Good mornings with bar WOD: 5-10-15-10-5 of Deadlift (205/155#) Wall ball (20/14#) Box Jumps (24/20″) Scale DL weight as needed Cooldown: 50 toe touches, roll and stretch

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, PVC shoulder stretches, 10 10 pushups on my count (holding at the bottom), Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1Rm WOD: 3 Rounds 10 Deadlifts (125-250#/95-185#) 400m Run Cooldown: Roll and stretch. Focus on hamstrings and calves

Warmup: ROM, 5 mins jump rope, 5 K2E, warmup to your deadlift weight. WOD: 5 Rounds 200m run 30 double unders 12 deadlifts (175/145#) 8 toes to bar Cooldown: Roll and stretch