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WARM UP

Warm up 30 (No Measure)

Pipe warm up

Divide the class into groups of 3-5

Have everyone grab a PVC and each

group stand in a circle with the ends of

their PVC’s touching each other

Have everyone take one large step back.

Everyone holds PVC vertically and when

coach yells GO everyone runs to

grab the PVC of person to their left

If any PVC falls that whole group does 3 burpees.

Do this for 2:30 to the left and then

2:30 to the right

MOBILITY

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

STRENGTH

Thruster (10 E2MOM 3-3-3-3-3)

REST

4 min

WOD

10>1 KB SDLHP Run (Time)

10-9-8-7-6-5-4-3-2-1

Kettlebell Sumo Deadlift High Pull

100m Run

RX 53/35

RX+ 70/53

M1 35/26

M12 26/18

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WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

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

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

http://www.youtube.com/watch?v=AWtGhJlhMvo

WOD

Repeat 11/22/14

CHIPPER-Row, Lunge Burp, Farm Carry, HSPU, Vup, Run (Time)

Row 500m

40 Lunges with KB in Front Squat pos

40 Burpees

100m Farmer Carry w/ 1 KB

40 Handstand Push Ups

40 Vups

Run 400m

RX- 53/35#

RX+ T2B

M1- 35/26#

M2- sit ups, 26/18#

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WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Figure 4 x 6 each leg (No Measure)

https://www.youtube.com/watch?v=imtRbxnlgaU

SKILL

SKILL – Double Unders (No Measure)

LEVEL :

DU Jumps with NO rope

5×5

LEVEL 2:

One Double Under

1×10

LEVEL 3:

DU Practice

DU Max Effort, up to 10 consecutive x 3

LEVEL 4:

DU Consistency

5×30 – no more than 30

WOD

5-10-15-20-15-10-5 WB BJO (Time)

5-10-15-20-15-10-5

Wall Ball

Box Jump Overs

RX 20/14 10/8 24/20

RX+ 20/14 10/9, 30/24

M1 14/10 10/8, 20/16

M2 10/6 10/8, Step Overs

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WARM UP

Warm Up 35 (No Measure)

3 AMRAP

10 Jumping Jacks

5 Burpee

10 Sit-ups

10 Supermen

MOBILITY

CAA Stretch (No Measure)

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

Worlds Greatest Stretch x 5 each side (No Measure)

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

STRENGTH

Power Clean (3 EMOM 3-3-3)

Power Clean (6 E2MOM 1-1-1)

REST

4 min

WOD

3 RFT PC DU (Time)

3 Rounds

10 Power Clean

50 Double Unders

RX 135/95

RX+ 185/125

M1 95/65, 2: JR

M1 75/55, 1:1 JR

FINISHER

40 Cal Row (Time)

40 Cal Row

-OR-

40 Cal Bike (Time)

40 Cal Bike

-OR-

40 Cal Ski Erg (Time)

40 Cal Ski Erg

CrossFit

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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

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

Spiderman 5x each side (No Measure)

WOD

AMRAPS Pull BS FS OHS (3 Rounds for reps)

5 AMRAP

10 Pull-ups

10 Back Squats

Rest 1 Minute

4 AMRAP

10 Pull-ups

10 Front Squats

Rest 1 Minute

3 AMRAP

10 Pull-ups

10 Overhead Squats

*Score is total reps for each AMRAP

RX 95/65

RX+ 135/95

M1 75/55, Jumping Pull-ups

M2 65/45, Ring Rows