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 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 drills, 3 sets of 10 Dumbbell  Floor Press, rest 1 min between sets Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 3/3/3+ at 70/80/90% WOD 5 min clock: 25 banded push ups 400 m run Max squats in remaining time Rest 1 min 5 min clock 25 kettle bell swings 500m row more »

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats Skills test: Rest 2:00 min between each exercise below. Speed: 400 m run (dress warmly, it’s going to be to be cold!) Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you more »

Warmup:   ROM, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 1/1/1/1/1 Find a new 1 Rep Max WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees 10 deadlifts (185/135#) Cooldown:  Roll and stretch hamstrings and quads  

Warmup: ROM, 400m run WOD: •In teams of 3 complete 2 rounds of: 1,500m Row 150 wallball (20#/14#) 120 box jump overs (24in/20in) 90 KB swing (53#/35#) 60 pull ups 30m sled push per person (110#/55#) Cooldown: Abs, roll, stretch

Warmup: ROM, 200m run, 10 Clean Pulls, 10 Front Squats, 5 Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1RM WOD: 3 Rounds Max rep in 60 sec, Wall balls (20/14#) rest 60 sec Max rep in 60 sec, Kneeling KB Halos, alternating rest 60 sec Max rep in 60 sec, Box Jump (24/20″) more »

Warmup:  ROM drills, 10 good mornings with bar, 15 jumping squats, 20 decline pushups Strength: Deadlift deload week 5/5/5 @ 40/50/60% 30×0 WOD: For time 1000m row or 800m run Then 3 Rounds of 25 squats 15 wall balls 1000m row or 800m run Cooldown: 50 floor wipers, roll out and stretch

Warmup: ROM drills, 10 Shoulder Press with bar Strength: Strict Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD 5 min clock: 25 push ups 400 m run Max pull-ups in remaining time Rest 1 min 5 min clock 25 kettle bell swings 400m run Max pull-ups in remaining time Rest 1 min more »

Warmup:  ROM, Easy/Mod pace run to Warren Park, around the pond, and back WOD: 2 Rounds for time: 100 Double unders 80 jumping squats 60 situps 40 Wall Balls 20 Dips 10 Clapping pushups Cooldown: Roll out and stretch