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WARM UP

Warm Up 18 (No Measure)

3 Rounds

20 Jump Ropes

10 Push Ups

10 V-Ups

10 Supermen

10 Air Squats

MOBILITY

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

Lying Rotator Stretch 5 per arm (No Measure)

WOD

3 RFT Rus KBS Gob Sq Burd Run (Time)

3 Rounds

20 1 Arm Russian KBS 10/10

20 Goblet Squats

400m Burden Run with KB

Basics- No Burden

RX- 53/35

RX+- Same

M1- 35/26

M2- 26/18

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WARM UP

Warm Up 28 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Forward Arm Circles

10 Backwards Arm Circles

10 Samson Lunges

10 Leg Lock Bridges per leg

10 Inch Worms

10 Heel Cord Stretches

MOBILITY

Reach, Roll, Lift x 5 each side (No Measure)

https://www.facebook.com/photo.php?v=4504402009827&set=o.409774735734780&type=2&theater

Thread the Needle – Hold :30 each side (No Measure)

SKILL

SKILL – HSPU (3 Rounds for reps)

Level 1:

HSPU on Box

10-10-10

Level2:

HSPU Negatives

5-5-5

Start each rep from the

top and slowly lower

yourself down to an abmat.

Level 3:

Strict HSPU

5-5-5

Scaling with abmats is fine.

Level 4:

HSPU

3 sets of max effort

Record your efforts for

future skill/strength practice.

WOD

3 cycles 4 AMRAP Burp Snatch Pistols (3 Rounds for reps)

3 Cycles/ 1 min Rest between

4 min AMRAP

10 Burpees

8 Snatches

6 Pistols

RX- 75/55

RX+- 95/65

M1- 55/45, Assisted Pistols

M2- 45/35 Air Squats

* Score is REPS. Total reps per round is 24

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WARM UP

Warm Up 13 – Abs (No Measure)

2 min Jump Rope

4 Rounds

:15 Side Plank

:15 Other Side Plank

:15 Hollow Rock

:15 Superman

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

Spiderman 5x each side (No Measure)

STRENGTH

Clean Complex – 2 Shrug 1 PC 1 HPC (10 E2MOM x 3)

2 Clean Shrugs +

1 Power Clean +

1 Hang Power Clean

REST

4 min

WOD

7 AMRAP PC FS S2OH (AMRAP – Rounds and Reps)

7 AMRAP

Power Clean

Front Squat

Shoulder to Overhead

Start with 1 rep, add one rep each round.



RX- 135/95

RX+- 155/105

M1-95/65

M2-65/45

FINISHER

Partner Tire Flip Jump (Time)

Partner

10 Tire Flip/Jump

Flip the tire, jump in the tire center, then out. Flip the tire back and jump in and out.

Then it is your parnters turn.

Alternating you will EACH do this flip/jump/flip/jump combo 10 times

Scale would be to step in and out of tire.

CrossFit

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WARM UP

Warm Up 24 – Roxanne (No Measure)

100 Jump Ropes

10 Dislocators

10 OHS

10 Rotators

ROXANNE

Jumping Jacks until they

say “Roxanne” then one

burpee then one burpee for

every time it is said

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

WOD

50 DU DL BJ KBS WB (Time)

50 Double Unders

50 Deadlifts

50 Box Jumps

50 Kettlebell Swings

50 Wall Balls

Basics- 40 of each and KBDL

RX- 135/95, 24/20″ , 53/35, 20/14, 10/8′

RX+-155/105, 10/10′

M1- 95/65, step ups, 35/26, 14/10

M2- 65/45, step ups, 26/18, 10/6

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WARM UP

Warm Up 2 (No Measure)

:30 High Knees

:30 Heel to Butt

:30 Bounding

:30 Frankenstein

:30 Samson Stretch

:30 Inch Worm

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

STRENGTH

Shoulder Press (8 EMOM x 2)

REST

4 min

WOD

CrossFit Games Event “Bar Fight” (Time)

50 Pull Ups

40 Toes to Bar

30 Clean and Jerks

RX- 155/105

RX+- 185/125, C2B

M1- 105/7, Jumping PU, Vups

M2- 75/55, Ring Rows, Sit Ups

Basics

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50 DU DL BJ KBS WB (Time)

50 Double Unders

50 Deadlifts

50 Box Jumps

50 Kettlebell Swings

50 Wall Balls

Basics- 40 of each and KBDL

RX- 135/95, 24/20″ , 53/35, 20/14, 10/8′

RX+-155/105, 10/10′

M1- 95/65, step ups, 35/26, 14/10

M2- 65/45, step ups, 26/18, 10/6

CrossFit

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WARM UP

Warm Up 27 (No Measure)

27

5 min AMRAP

10 Spiderman Stretch

10 Lateral Lunges

10 Jumping Jacks

10m Samson Lunge

10 Frankenstein

10 Jumping Jacks

MOBILITY

Walking Quad x 5 each leg (No Measure)

http://www.youtube.com/watch?v=06xYA2AVnAk

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

20 AMRAP RUN HSPU FR Lunge (AMRAP – Rounds and Reps)

20 AMRAP

200m Run

8 Handstand Push-up

10 Front Rack Stationary Lunge

Basics – 15 min, just Lunges

RX-75/55

RX+-95/65

M1-55/40, Toes on Box,

M2- 40/40, Knees on Box

CrossFit

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WARM UP

Warm Up 21 (No Measure)

6 min of DODGEBALL

Red – 5 Push Ups

Green – 5 Sit Up

Blue – 5 Squats

Yellow – 5 Burpees

Orange – 5 Lunges

Purple – 5 Jumping Jacks

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Standing Squat Prog (L,R,B) x3 (No Measure)

WOD

4 RFT Thruster 1 WC Sprint (Time)

4 Rounds

15 Thrusters

1 Wall Climb

100m Sprint

RX- 95/65 6′ wall

RX+ Same

M1- 65/45 box wall climb 4′

M2- 45/35 box wall climb 4′