Warm Up
1200m Run

Kettlebell Thrusters  3×15
Push Up 3×20

Front Squat – 1 rep max

Warm Up
4 Burgeners
400m Run

Mats
Ladders

Bench Press 1 rep Max

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders

Russian Swings 3×15
Push Press 5×5

WOD – Xiong
10 Snatch
20 Clean
30 Push Press
40 Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups2 Bars to be set up

Knees to Elbows toes to Bar 3×20

Warm Up
3 Rounds:
10 Hang Clean
10 Sit Ups
10 Back Ext

Thrusters 3×20
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups

Plank 3 cycles
1 cycle =
Push Up Plank 30 Sec
Plank Right 30 Sec
Plank Left 30 Sec

Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders

Depth Jumps 20×1

WOD –
400m Run
50 Squats
400m
40 Squats
400m
30 Squats
400m
20 Squats
400m
10 Squats
400m Sprint

Warm Up
Run and get ready for your “Fight”

WOD – Fight Gone Bad
You may wear what you want within the schools guidlines.

What is CrossFit?
Why CrossFit?

Warm Up
1200m Run

Choice 3×10 Multi joint Movement
Choice 5×5

WOD – The Qualifier
21-15-9
Push Press (65/45)
Box jumps (24/20)
SDLHP (24/16)
Jump Rope (add a zero to the number)
Throw Downs (20/15)

Warm Up
3 Rounds400m
Lunge><
10 Push Ups
10 Sit Ups

Snatch 5×5
Mats

WOD- Yolanda
25 Plyo Box Jumps (blue/white)
21-15-9
Push Ups (no knees/knees) All Hand Release
Pull Ups (no band/black Band)
Air Squats (Butt to Ball)
Sit Ups
25 Plyo Box jumps (blue/ White)

Prone isolation
Push Up Position 30 Sec
Push Up Position Right Leg to Right Elbow 30 Sec
Push Up Position Left Leg to Left Elbow 30 Sec

Warm Up
3 Rounds:
Burgener
5 Pull Ups
10 Air Squats
50 Double Unders

Thrusters 3×20
OHS 5×5

WOD – Wendy
75 Snatch
65/45

Hollow Rock 3x30sec

Be active
Choose Something Productive and easy to Do
Build your own day on your whiteboard and perform as a group