Warmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 30 second handstand hold, 15 jumping squats, 30 sit ups WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

  Warmup:  ROM, dynamic stretches – hip opening stretches, 5 rds of :30 work/:30 rest of row or jump rope, leg swings, up dog/down dogs WOD:  3 Rounds for time: 400m run 5 Sumo Deadlift (95-185#) 6 KB/DB 1 arm Clean and Press (53/35), ea 7 Negative Pullups 5:1 Max rep of strict handstand pushups more »

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 30 sec deep squat hold, junkyard dog, Burgener warmup Strength:  Snatch Warmup to 65%, then 1/1/1/1/1 to find a new 1 RM WOD: 3 rounds 500m row 8 Handstand pushups 12 Pullups 16 Wtd Back more »

Warmup:  ROM, dynamic stretches, 500m row, 10 inchworms, 2x 1:00 planks WOD: 20 min AMRAP 5 Handstand push-ups 10 Wipers 15 Supermans 10 Calf raises 5 Banded lat pull-downs Cooldown: Roll out and stretech. Focus on lats, hips and calves

Warmup: ROM, dynamic stretches, 400m run, 5 stink bugs, 10 dips, 15 push-ups, 20 sit-ups WOD: 20 min AMRAP 5 handstand push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press Warmup to 60% then 1/1/1/1/1 to find a new 1RM WOD:  For time 400m run then 3 rounds: 10 Hang Power Cleans (75-115/45-75#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch

IFCF will be closed on Wednesday in celebration of Christmas. Warmup: ROM drills, 200m run, 15 back squats at 50% 1RM, 15 burpee broad jumps WOD: MERRY CHRISTMAS! Roll the dice to see how many reps of each exercise you will perform M – Med Ball Clean (20/14#) E – Elbow to Knee R – more »