Remember to sign up for the Hydrostatic Body Fat test, also we’re doing “Murph” tomorrow at 10am! Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 400m run WOD:  4 rounds 50 Double Unders 500m Row Cooldown: Pick an ab circuit from the board, roll out and stretch

Warmup:  ROM drills, max pullups or 20 ring rows, 25 push ups, 25 situps, 500m row WOD:  4 rounds 50 Double Unders 500m Row Cooldown: Pick an ab circuit from the board, roll out and stretch

  Warmup: ROM Drills, dynamic stretches, 30 sec each of jumping squats, high knees, butt kicks WOD: Partner row to 10,000 m. Partners can decide how to split the distance, but do a minimum of 500m at a time. While one partner rows, the other partner(s) will jump rope (practice double unders) Core: wall sits more »

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5 ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 8 Rounds: 2 min Row (28 SPM) 200m run Cooldown:  1 min side plank, each side.  Roll out and stretch more »

Warmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Find your 1RM – 1/1/1/1/1 WOD: 3 Rounds for time of: 500m Row 15 TTB 400m Run 10 Ring dips Cool down: 50 4-ct flutter kicks, 50 super mans, roll and stretch

Warmup:  ROM, dynamic stretches, 30 sec handstand holds Strength: Strict Press, deload 5/5/5 @ 40, 50, 60% WOD:  4 rounds for time 500m row 40 Hollow Rocks 30 Sit ups 20 Wall Balls 10 Step-Ups (45/35#) Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 15 inchworm + pushup, 20 jumping squats, 800m run or 1000m row – easy pace. WOD: 21-15-9 250m row, hard pace Push Press (95-115/45-65#) 200m run Atomic sit ups Cooldown: 30 plank crunch (knee to right tricep, middle, left tricep, alternating sides), roll and stretch

Warmup:  ROM, dynamic stretches, 15 ring rows, 20 squats, 25 situps WOD: 4 Rounds 500m Row 5 Pistols, ea leg 10 Pendley rows 1 min plank (first 30 secs touch hand to shoulder, alternate; last 30 secs lift one leg, alternate) Cooldown:  3 x 15 GHD situps; roll out and stretch

Warmup: ROM, dynamic stretches, 15 small to big/reverse, big to small arm circles, 25 sit ups, 25 pushups, 25 jumping squats WOD: For time: 25 In and Out’s 25 Wall Balls (20/14#) 25 Bicycle circles 250m Row 25 Reverse bicycle circles 25 Wall Balls 25 Crunchy Frogs 250m Row 25 Wide leg sit ups 25 more »

Warmup:  ROM, dynamic stretches WOD: 4 rounds 500m Row 40 Arm Haulers 30 GHD sit-ups 20 dips 100m Walking lunges Cooldown: roll and stretch