Warm Up....Tabatta

Med Ball Cleans (20/14)

Med Ball Sit Ups

WOD....3 Rounds for time

1000 meter run

20 KB Swings (70/50)

30 Pull Ups

Cash Out....3 minutes max reps Burpees

Warm Up....3 Rounds

Min 1....Air Squats

Min 2...Push Ups

Min 3..Ab Mat Sit Ups

WOD 1....Everry Minute on the Minute for 8 minutes..

3 Man Makers w Dumbbells (80/50)

WOD 2.....8 min AMRAP

10 Wall Balls (20/14)

10 Toes to Bar

8am Endurance WOD, 9am and 10am CrossFit WOD

Body Fat/Metabolic Tests are tomorrow as well...

WArm Up...

tabatta

Ninja Sit Ups

Wall Sits

Strength

Bent Over Rows

4x10

partner WOD

20 Burpee Box Jumps....partner holds plank

20 Wall Balls.....partner holds plank

20 KB Swings.....partner holds plank

Do 2 Rounds then finish w 500 meter run

Warm Up....

1000 meter jog

50 Wall Balls

WOD...3 rounds

12 Power Cleans (155/95)

9 Push Press (same Rx)

6 Knees to Elbows

200 meter run

Warm Up.....3 rounds

20 Wall Squats w PVC

20 Push Ups

20 Pass Throughs

WOD....10 to 1 reps of

Overhead Squats (115/75)

Chest to Bar Pullups

Box Jumps (24/20)

Warm Up....

1000 meter Indian Run

WOD....3 rounds

2 Rope Climbs or 5 Muscle Ups or 5 Wall Walks

20 Ring Push Ups

30 Weighted Lunges (45/25)

40 Ab Mat Sit Ups

200 meter run

Warm Up.....5 minute AMRAP

10 KB Snatch

10 Stiff Legged Deadlifts

WOD.....

(6) 3 minute Rounds......start each round w

10 Deadlifts (225/155)

10 Ground to Overhead (80/50)

then we will count how many reps of Burpees until 3 minutes is up

Sign up for Saturdays Body Fat test ASAP at the box....we still have some time slots

Warm Up...Tabatta

Wall Balls

Med Ball Sit Ups

WOD....3 Rounds for time

400 meter run

10 Squat Clean Thrusters (135/95)

15 Toes to Bar

20 Box Jumps (24/29)

Cash Out.....50 Ab Mat Sit Ups and 25 Hand Release Burpees

Today's WOD.....

Josh"

For time:
- 21 OH Squats (95/65)
- 42 Pull Ups
- 15 OH Squats (95/65)
- 30 Pull Ups
- 9 OH Squats (95/65)
- 18 Pull Ups