Warm Up
2 Rounds:
Walking Lunge w/a Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters
30 Pull Ups
1200m Run

Midline
3×30 Seconds
Back Ext
Knees to Elbows or Toes to Bar
Russian Twist

Warm Up
50 Burpees

Mats
Ladders

WOD
10 Rounds:
100m Run
21 Air Squats

Warm Up
2 Rounds:
7 OHS
5 American Swings
10 Pull Uup
20 Sit Ups

Snatch 5×5

WOD – Helen
3 Rounds:
400m Run
21 American Swings 24/16
12 Pull Ups 0/grn band

Warm Up
10 Burpees
5 Snatch
10 American Swings
Lunge><Lunge and Twist

Mats
Ladders

Depth Jumps 10×1

WOD – Sprints
40 Meter Sprints
20 minute EMOM
or
On the Minute
Every Minute
For 20 Minutes

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Front Squat and Jerk 3×5
DeadLift 5×5

WOD – Grace
Clean and Jerk x 30
for time

MidLine
Knees to Elbows 4×25

History of “Fran” The Thruster is Born
(Gymnast and CrossFit Founder Greg Glassman Explains)

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD – Fran
21-15-9
Thrusters
Pull Ups
For Time
Log on Board

MidLine
3×30 Seconds
Planks

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – Death By Burpees
5 Minute AMRAP of Burpees
Log Score on Board

Warm Up
1200m Run
(Test 400 course)

Thruster 3×10 (Lite)
Noah to Demonstrate
Cierra to Explain

Back Squat 5×5 (Lite)
Andrew to Demonstrate
B to Explain

WOD – Elizabeth
Mark to Explain
21-15-9
Cleans
Push Ups
* one group goes
restart clock and next group goes
do this until complete
Log in on board

Midline
B to Demonstrate
3×30 sec
Knees to Elbows
Back Ext
Russian Twists

http://youtu.be/Aprh33Qfmys
Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Plyo Hurdles
Ladders

Split Jumps 5×10 (5 ea Leg)

WOD – Sprint (Stadium)
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Ext
Heel to Heel ><

Ball Clean (educate) 3×20


Cleans 5×5

WOD- Diane
21-15-9
Clean Pulls
Push Press

Midline
Russian Twist 3×30 Sec