Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats w/PVC Strength: Front Squat Warm up to 65%, then find a new heavy single 5 x 1 WOD: 20 minutes AMRAP 3 handstand pushups 5 burpees 7 toes to bar 10 squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 Banded pass throughs and pull aparts, 1:00 squat hold, 250m Sprint row 3 x :30 Battling rope WOD: 3 Rounds for Time: 7 Pull-ups 50 Squats 1000m Row Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats Strength: Front Squat 10 x 1-2 @ 85% WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Fred and I are racing today, so 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 sit ups 800m run more »

Warmup: ROM, dynamic stretches, 2 minutes of jump rope, 15 burpee broad jumps WOD: 30:00 AMRAP 30 reps of each: 4 ct mountain climbers Jumping lunges 4 ct flutter kicks Squats, with bands Pushups Cooldown:  5 x Updog/Downdog, 2:00 ea side in Pigeon, banded shoulder stretches

Warmup:  ROM drills, dynamic stretches, 400 m run at moderate pace, 10 burpee pullups WOD: “Chelsea” EMOM for 30 minutes: 5 Pullups 10 Pushups 15 Squats Cooldown: use lacrosse ball on shoulders and back, roll out and stretch legs

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Med ball Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll out and stretch

Warmup:  ROM drills, dynamic stretches, 20 banded pull-downs, 20 pushups, 20 situps, 30 seconds of high knees, butt kicks, jumping jacks WOD:  2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min Plank, 2 min more »

Warmup: ROM, dynamic stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 5 Rounds: 30 second Handstand hold 30 second Squat Hold 30 second Plank 30 second Dead hang then 2 Rounds 60 Squats 50 Box Jumps 40 Sit ups 30 Pushups 20 Ring rows 10 Dips Cooldown: roll out and stretch, more »