Warm Up
3 Rounds
400m
Lunge ><
10 Push Press
20 Sit Ups

Wall Balls 3×10
Snatch 5×5

WOD – Yolanda
25 Box Jumps – Buy in
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps – Cash out

Warm Up
2 rounds
Lunge / Lunge Backwards
1 Burgner
15 Sit Ups
15 Box Jumps
400m

Mats
Ladders

WOD –
Free Lift
or come see me if you would like to try
The CrossFit Open Workout

Warm Up
3 Rounds
400m
Lunge ><
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD – Sprint
40m Sprints
on the Minute every Minute
for 30 Min

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russian Swings 3×20
Push Press 5×5

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

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

Mats
Ladders
Falling Starts 20
Depth Jumps 20

WOD
400m
50 Squats
400m
40 Squats
400m
30 Squats
400m
20 Squats
400m
10 Squats

Warm Up
3 Rounds
1 Burgener
5 Pull Ups
10 Air Squats
100 Jump Rope

Thrusters 3×20
Overhead Squat 5×5

WOD – Wendy
75 Snatch 95/65

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders
Plyo

WOD
30 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
5 Wall Walks
400m
10 Box Jumps
5 Hang Cleans

Snatch Press to OHS 3×5
Cleans 5×5

WOD- Valerie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups

Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swing 3×20
Clean and Jerk 5×5

WOD- Ursula
75 Clean And Jerk 115/95/65

Plank 6x30sec

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double unders (Rope)
10 American Swings

Mats
Ladders
Depth Broad Jumps x 20

WOD – 
20 yd sprints
on the minute
every minute
for 20 Minutes