Warmup:  ROM, dynamic stretches, 10 banded pass thru’s and pull aparts, 30 jumping jacks, 15 jumping squats, 15 pushups, 30 situps WOD: 5 Rounds for time 50 walking lunges 15 push-ups Cooldown: get outside and go for a nice long run.

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, lateral lunges with lateral and medial stretch, walk the dog calf stretches, 10 burpee broad jumps, 15 inchworms WOD:  3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges Cooldown: hip opening stretches, roll out

Warmup:  ROM, dynamic stretches, 10 behind the head band pulls, Junkyard Dog, Burgener Warmup Strength:  Snatch Warmup:  5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD:  5 Rounds 16 KB Swings (53/35#) 14 DB Push Press (AHAP) 12 Weighted Walking Lunges (same as PP) Cooldown:  Roll out and stretch

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 toss and Run (20/14#) 100 air squats 100m walking lunges Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run WOD: 3 rounds 10 sec L sits 15 Pull-ups 100 m walking lunges 20 box jumps Cooldown: 50 hollow rocks, 50 arch rocks

Warmup: ROM Drills, dynamic stretches, max sit ups, Run 800m WOD: Partner med ball sit ups, 100 each 100m walking lunges, 5 burpee penalty for each rest break. 50 jumping pull-ups 100m farmers carry, 5 burpee penalty for dropping the weights. Each time Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run WOD: For time: 100 Double Unders 90 Sit-ups 80 Walking Lunges 70 Box Jumps 60 Knees to Elbows 50 Jumping Squats 40 Push Ups 30 Dips 20 V-ups 10 Burpees Scaled: Do half of all reps. Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, junkyard dog, with PVC: 10 press, 10 clean pulls, 10 Front squats, 5 split jerk Strength: De-load: Strict Press and Clean and Jerk Work: 5/5/5 @ 40/50/60% WOD: 5 Rounds 15 Goblet squats 20 OH walking lunges 250m row Cooldown: Roll out and stretch

Happy Independence Day! **Remember there are no official classes this weekend. Do this workout on your own or gather with friends and knock it out!** Warmup:  ROM drills, dynamic stretches, arm circles, 25 Squats, 25 pushups, 25 sit-ups, 800m Run WOD: 20 min AMRAP 15 Tuck Jumps 15 Hollow Rocks 15 Dips 20 Walking Lunges more »