Warm Up
2 rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 American Swings

Snatch Balance 3 x5
Split Jerk 5×5

WOD – Yolanda
25 Plyo Box Jumps
21-15-9
Push Up (no knees/knees)
Pull Up no (band/black band)
Air Squat (butt to ball)
Sit Up
25 Plyo Box Jumps

Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 Dead Lifts (Lite)
20 Sit Ups

Mats 
Ladders

WOD (stadium)
20 Min
Run 100m
Jog Back 50 m
Walk Back 100m
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m
after each Round

Mats
Ladders
Tuck Jumps 5×10

WOD
15 rounds:
21 Squats
100m Sprint

Warm Up
400m jog
5 Box Jumps
Walking Lunge
Backwards
400m Sprint

American Swing 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds:
15 Overhead Squats 65/45
400m Run
For time

Do something for your core

Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Bench 4×5

WOD – Melissa
5 Rounds:
15 Thrusters 95/65
15 Pull Ups no band/black band
400m

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – Tabata 2 Times
3 Minute Push Ups
4 Minute Squats

Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
65/45 Push Press 10-1
65/45 Cleans 10-1
135/95 Squats 10-1
10-10-10
9-9-9
8-8-8
etc

Warm Up
800m
10 Pull Ups
10 Push Ups

Mats
Ladders
Hurdles

Split Jumps 5×6

WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5


WOD – Karen
150 Wall Balls 20/12
For Time

Warm Up
2 Rounds:
Walking Lunge with a Twist
10 Overhead Squat
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups
12oom Run

3×30 Sec
Back Extensions
Knees to Elbows or Toes to Bar
Russian Twists