Endurance:  Dynamic Drills

Warm Up:  TGU 10 minutes

Strength & Stamina:  5 rounds

• 4 Squat Clean @ 90% 3 RM
• OH 45lb. walking lunges (r/l)
• Hip Mobility Drills

Working Capacity:  AMRAP 15 minutes

• 10 Thrusters
• 20 Pullups
• 25 SDLHP  KB

Durability:

• 50 GHD
• 50 Back Extensions

• Endurance:  Dynamic Drills/1mile Run

Warm Up:  50 pushups;40 squats;30 situps;20 wall balls;10 pullups

Strength & Stamina:  5 rounds

• 4 Back Squats 90% of 3RM
• 8 Dangers
• Jingle Jangle

Working Capacity:  AMRAP 20 minutes

• 4 Power Snatch
• 8 Handstand pushups
• 12 KB Swings

Durability:

• 100 Situps
• 100 Flutter Kicks

Endurance:  Dynamic Drills/ Run 1 mile

Warm Up:    21-15-9

• Wall Balls
• Hand Stand Pushups

Working Capacity:

• Run 800m
• 50 Dead lifts
• 50 Push Ups
• 50 Box Jumps
• Run 400m
• 50 Power Cleans
• 50 Floor Wipers
• 50 Pullups
• 800m run

Durability:

• 50 GHD

Endurance:  Dynamic Drills/1 mile run

Warm Up:  BB Plex 65-75-85lb. ( 4 of each weight)  = Dead lift, Row, Clean, Front Squat, Push Press, Back Squat = 1

Strength:  3 RM Push Jerk

Stamina:

• 3 Push Jerk 90% max
• 5 Manmakers

Working Capacity:

• 21-15-9
• Full Squat Clean 95lb.
• Pull Ups.

Core:  3 rounds

Plank Hold 1 minute/ rest 1 minute
Side Plank Hold  1 minute/ rest 1 minute

Pressing Matter

Endurance:  Dynamic warm up; ROW 1000meters

Warm Up:  Sand bag get ups 8 minutes

Strength:  work to 2RM Dead Lift

Stamina:  3 rounds:  3 DL @ 90% 2RM, 15 x KB SDHP

Work Capacity:  “Pressing Matter:

40-30-20-10 Push-Press, Push-ups

Durability:   Run 1 mile, stretch and cool down.

Kids CrossFit:

Dynamic Warm Up; run 6 laps down and back

SKILLS:

Dead lift / KB sumo dead lift high pull

WOD:

Push press with KB or lighter dumbells; followed by push ups 

20-20-20

Endurance:  Dynamic Drills/Run 1 mile

Warm Up:  Plyo squat box : 20sec on/10sec rest x 10 rounds

FGB Tabata

5 ROUNDS

• 500m row
• 20 Wall Balls
• 20 Push Press
• 20 Plyo Box Jumps
• 20 SDLHP

Endurance:  Dynamic Drills followed by 1 mile run

Warm Up:  30 squats/20 rollovers/30 OH squats; Bergner warm up clean progression

Strength & Stamina:  3 RM Clean Jerk

6 rounds

• 2 Clean & Jerk 3 RM
• 6 Burpee broad jumps
• Hip Mobility

Working Capacity:

6 rounds

• 10 Dead Lift (body weight)
• 10 Pull Ups

Core & Durability:

4 rounds

• 800m run with sandbag
• 25 GHD
• 1 minute rest

Stretch, hydrate & Refuel!

Kettle Bell Strength & Conditioning!

Endurance:  Dynamic Drills/Synovial fluid warm up

Warm Up:

• 30 sec Around the world each way
• 30 sec halo right/left
• 30 sec Figure 8 upper cut

WOD:

10-9-8-7…..3-2-1

• Double Kettle Bell Clean to squat to thruster
• Push Jerk double
• Burpee to full squat

Durability:

• Wall Squats
• OH Squats
• Windmill r/l

Welcome 2 CrossFit Affilitates to our Box!!!

Endurance:  1 mile run

Warm Up:  50 Wall Balls followed by 1 mile run again!

Working Capacity:  5 rounds

• 5 Rennegade Row 35lb
• 5 Squat Clean 35lb
• 5 Thruster 35lb
• 5 Manmakers (add the push up!!)

Durability:

• MAXIMUM situps for 2 minutes.

YOU ALL ROCK THE HOUSE OF THIS WOD TODAY!!!!

Endurance:  Dynamic Drills / 800m run with weighted dynamax ball

Strength/Stamina:  4 rounds

• 2 Military floor press with O-Bar (weight appropriate)
• 500m C2 Row
• 12 Pullups

Working Capacity:  4 rounds of 30 sec on 15 sec rest; MAX WORK

• SDLHP Kettle Bell (Rx 53lb)
• Kettle Bell Swing (Rx 53lb)
• Goblet Squat (Rx 53lb)
• Air Squat
• L-Sits 30sec on/30 sec rest

Durability:

• 50 GHD
• 50 Back Extensions