Warmup: ROM drills, run to Warren park, around pond and back…moderate pace. Max pullups or 15 Supine Ring Rows 25 Hand release pushups 25 sit-ups WOD: Every minute on the minute for 20 mins: Odd: 5 handstand push-ups Even: 20 squat jumps Cool down: 30 GHD sit-ups, 30 GHD back extensions

Warmup: ROM drills, 5 handstand pushups, 1 min jumping jacks Strength:  Strict Press – deload Work: 5/5/5 @ 40/50/60% 1RM WOD: 500 m Row/400m run Tabata: Ab wheel 1 min rest Tabata: Push ups 1 min rest Tabata: Pullups 1 min rest Tabata: Jumping squats 1 min rest Tabata: GHD back extensions 500m row/400m run more »

Warmup:  ROM WOD: 1 mile run 60 sec of work followed by 60 secs rest of the following: push ups alternating pistols plank hold ring dips jumping squats hollow rocks dive bombers calf raises arch rocks 1 mile run Cooldown: shoulder stretches, up dog/down dog, roll out legs from ankle to hip  

Good luck to Carly who is competing at CrossFit Remedy’s kid competition! Warmup:  ROM drills, 5 min jump rope (work double unders) WOD: Teams of two will alternate to complete for time: 3k Row 200 Jumping Squats 100 x KBS (53/35) 50 x Burpee Box Jump Overs (24″/20″) Cooldown: pick an ab circuit from board, more »