Row 500m
CrossFit Warm-Up x2

Dynamic Warm Up and Shoulder Mobility

EMOM 16 mins
ODD mins: 30 Double Unders
EVEN mins: 5 HSPU

Strict Press
4 sets of 6 reps
heaviest possible

Death by Slam Ball
Increase by 2 slams every min on the min until failure.

Row 500m
CF Warm up x 2
Group Dynamic: Burgener PVC and Barbell

Strength/Skill: Warm up to a heavy clean and jerk (15 mins)

Skill: 6 mins. Every 30 secs
1 Power Clean at 90%

WOD:
10 rounds or 10 min cap
1 Power Clean (185/115)
5 Pullups
10 Push ups
15 Air Squats

Row 500m
CF Warm up x 2
Group Dynamic

Skill: A) Max 1 set of pullups.
*Once you come off the bar that is your score.
B) Max box jump height.
*Standing position or step and jump.

WOD: “Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wallball Shots (20/14)

Teams of 2
5 min AMRAP
P1: Holds a barbell at the top of the deadlift postion (155/115)
P2: Does max reps of burpees onto a plate.
*Once bar is dropped you must switch.
Rest 1 min
5 min AMRAP
P1: Hold Plank Postion
P2: Does max clean and jerk (135/95)
*Once person comes out of plank or person can’t do anymore clean and jerks, switch.
Rest 1 min
5 min AMRAP
P1: Runs 200m
P2: Does max wallball shots (20/14)
*Once person comes back from 200m run, switch.
Rest 1 min
5 min AMRAP
P1: Does Shuttle Run
P2: Rests
*Switch after partner 1 does shuttle run.
Score is total reps overall.

Row 500m
CF Warm up x 2
Group Dynamic: Burgener Warm up

Skill: 8 min EMOM
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean

WOD:
5-4-3-2-1 Power Clean (225/135)
10-8-6-4-2 Pullup
50-40-30-20-10 Double Unders (2x Singles)

Row 500m
CF Warm up x 2
Group Dynamic

Strength: Strict Press – 3 sets of max reps. Find a weight you can maintain for 10-15 reps on each set. Warm up appropriately!

WOD: 12 min AMRAP
3 Push Jerks (185/115)
6 Burpee Box Jumps (24/20)
12 Lunges

Row 500
CF Warm up x 2
Group Dynamic Warm up

Strength: 3 sets of max reps of deadlifts. Use 60% of your 1 rep max for your sets. It you don’t know your 1 rep max, use a weight that you can pull for 10-15 reps without losing form. Rest about 3 mins between sets.

WOD:
800m run buy in
Then 5 Rounds:
20 Kettlebell Swings (53/35)
20 Situps
800m run buy out
TIME!

Row 500m or run 400m
CF Warm up x 2
Group Dynamic: 3 Rounds
10 pullups
10 Pushups
10 Handstand Pushups
1 400m Run

Strength: Bench Press 5×3

WOD: 15 Rounds of 15 min time cap
1 Power Snatch (95/65)
1 Hang Power Snatch
1 Overhead Squat
5 Ring Dips
100m Run
*Clock is set for 15 minute countdown. Your goal is to get the 15 rounds done in the 15 mins. Score is rounds done or whatever time is left of the clock.

Row 500m
CF Warm up x 2
Group Dynamic: 6 min EMOM of Double Unders
*Find a number of DUB’s you can maintain that is challenging each round. But only work for 30 secs.
Strength: Front Squats 5×3

WOD: 10 min Ladder
Thrusters: 2,4,6,8, etc…(95/65)
Toe to Bar: 2,4,6,8, etc..
Double Unders: 20 after each round.
Ex:
2 Thrusters, 2 T2B, 20 Double Unders
4 Thrusters, 4 T2B, 20 Double Unders
6 Thrusters, 6 T2B, 20 Double Unders

“Abby S aka Skittles and Lindz Creation”
Teams of 2:
100 Double Unders (MOD: 200 Singles)
30 Power Cleans (135/95)
40 Pullups
400m (together)
2 Rope Climbs
20 Push Jerks (135/95)
40 Reverse Burpees
100 Double Unders
50 Box Jumps (24/20)
60 Kettlebell Swings (53/35)
400m Run (together)
2 Rope Climbs
70 Situps
70 Front Squats (95/65)
400m Run (together)
TIME!