Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD: For Time 50 reps of: Box Jumps Pullups (Ring Rows) KB Swings Walking Lunges, alt Leg Lifts Push Press (bar or DB) Back Extensions Wall Balls Burpees + Plank Jacks Sec more »

Warmup: ROM, Dynamic stretches, 10 x banded pass through’s and pull aparts 10/ea leg swings 800m Run WOD: 15 Min AMRAP 15 Pullups 10 Sumo Deadlifts 200 m Run Rest 2:00, then 15 Min AMRAP: 10 Wall Ball sit-ups 20 Back extensions 30 Lunge + Press, alt Cool down: Roll & Stretch  

Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute more »

Warmup:  ROM, dynamic stretches, 10x/ea leg swings, 10 inchworms, 5 laps bear crawls, 5 laps crab crawls WOD: 5 Rounds 5 Pull-ups or Ring Rows 10 GHD sit-ups or Atomic sit-ups 15 Dips 20 Walking Lunges

Warmup:  ROM, dynamic stretches, 5 min Row, Run or Jump rope 15 KB Swings 10 KB Goblet Squat 15 Inchworm 15/side Mountain Climber Step ups 10/side Lunge with twist Team WOD: Run 200m each (relay – team takes turns running 200m at a time) 150 Thrusters (with bar) 100 Box Jumps 24/20″ 50 pull-ups Run 200m each (relay) more »

Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Find Bench Press 1 rep max Warm up to 60%, then 1/1/1/1/1 find a new 1 RM WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll more »

Warmup: ROM Drills, dynamic stretches, 400m run, 15 Snatch Deadlifts, 15 Snatch Pulls, 10 Snatch Balance, all with PVC Strength: Snatch Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 work up to a new 1 rep max WOD: Dips: -5 sets of max effort dips with a 1 min recovery between each set. then 10, 9, 8…3, more »

Warmup:  ROM, dynamic stretches, 15 banded pushups, 15 jumping squats, 15 kip swings, 15 scap pull-ups WOD: 4 Rounds 2 min Row Rest 1 min 2 min Burpees Rest 1 min 2 min Pullups Rest 1 min Cooldown: Roll out and stretch

***Reminder, the gym is CLOSED until March 12 for Spring Break!  Do this WOD at home or gather with your classmates and knock it out together! Warmup: ROM, dynamic stretches, 200m run, 5 Pullups, 10 pushups, 15 sit ups, 20 squats WOD: For time 800m run 25 Pullups 800m run 50 Pushups 800m run 75 more »

Warmup:  ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 Front Squat, 5 Jerks Strength:  Clean and Jerk Warmup:  5/5/3 @ 40/50/60 Work:  3/3/3 @ 65/75/85% WOD: Tabata: Plank Leg Levers then 3 Rounds 10 Pullup 12 Renegade Rows 15 Dips 400m run Cooldown:  Roll out and Stretch