Lift/Crawl/Burp & Tabata

Warm-up: ALL
Pass throughs
OH stretch
Shoulder mobilization (2min.)
Psoas/hip mob. (1 min per leg)
Jump Rope
OH squat
Supermans

6:30:
Mechanics: Deadlift/SDHP/Burpees
WOD: 3 RFT
Deadlift x10
Bear Crawl x20yrds
burpees x30

7:30
SWOD: Push Press 3x3
WOD: Tabata This

Cool Down: ALL
Cat Scratchers
Flat back knee pull to extension
OH stretch

Lift, Clean Jump

Warm up:
Pass throughs x 10
IR stretch
OH stretch
Lunges x 5/leg
Inch worm x 5
Femur stretch x 20 seconds
Perfect Stretch x 2

2 rounds
OH squats x10
Push Jerk x 10
Sit-ups x 20
Handstand hold x 20 seconds

6:30:
Mechanics: Deadlift/SDHP/Clean
7:30
Mobility: Shoulders

WOD: 5 RFT
10 Power Cleans (heavy DB or weighted pilates bar)
20 Double Unders (40 singles)

Jump, Press, Pull

Warm Up:
Passthroughs x10
Rotator Cuff
Overhead stretch x 2/arm
Lunges x 5/leg
Jump Rope x 30
Perfect Stretch x 2/leg

2 Rounds-
Overhead Squat x 10 (PVC)
Push ups x 10 (hands off floor at bottom)
Supermans x 10
Dips x 10
Handstand Hold For Time

6:30 & 7:30
Mechanic Work - Press/Push Press/ Push Jerk (PVC)

WOD: 21/15/9
Box Jump (24"/20")
DB Push Press (45/25#)
SDHP (75/45#)

Thruster & Swing

Warm Up:
Pass throughs x10
IR Stretch
Overhead Stretch w/bands
Bear Crawl
Crab Walk
Jump Rope x 50
Perfect Stretch x2/leg

2 rounds
Pushups x10
Squats x10
Sit-ups x10
Overhead Squats x10

6:30: Mechanics
Press/Push Press/Push Jerk

7:30: SWOD
Max Pullups OR Barbell Upright Rows

WOD: For Time
DB Thrusters (15/10)
KB Swings (55/35)
50-40-30-20-10

Squat & Jump

Warm-up:
Passthroughs x10
Rotator Cuff Warmup
IR Stretch
Bear Crawl
Spiderman Crawl
Lunges x10
Sit-ups x 15
Supermans x 20
Cat Scratchers
Perfect Stretch x 3/leg

6:30 - Squat/Overhead Squat Review (Team WOD)
7:30 - TGU x5/arm (2 rounds as heavy as possible) -

WOD - Overhead Squat/ Jumping Pull-ups
25-40/20-30/15-20/10-10/5-5

6:30 Team WOD - teams of 2 - each person must perform all reps from each movement. Teams may work at the same time on different movements. Rest only if teammate is not finished completing their reps. REST IS IN THE MIDDLE PUSH UP POSITION!

7:30 -
WOD will begin and end with 50 Burpees (if a team WOD) and 25 if an individual WOD
Individual or Team WOD will be determined at time of class!

The Beginning

Warmup

Passthroughs x10

Rotator Cuff Warm-up

Crab Walk

Spiderman Crawl

Bear Crawl

Inch Worm

DU x10 (singles x20)

Strength

6:30 - Squat/Front Squat/Overhead Squat

7:30 - Max Rep Pull-ups x 2

WOD

For Time

75/100 sit-ups

50/75 squats

25/50 burpees

50/75 squats

75/100 sit-ups

Cool Down

Samson Stretch x 2/leg

Quad stretch on box

Laps

6:30/7:30
250m run
125m Overhead walk
125m firemans carry
25 weighted sit-ups
125m firemans walk
125m overhead walk
250m run

Anytime you have to set the weight down (on the ground), a penalty is incurred.
Penalty payment is 5 burpees per drop at the end of the WOD.

Row,Press,/Run,lunge,Jump

6:30- CrossFit
21-18-15-12-9-6-3
Renegade Row
Shoulder Press
_____________________
7:30 Volleyball
250m run
125m lunge
250m run
125m broad jump
250m run