Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat
200m Sprint

Warm Up
2 Rounds
25 Burpees
300m
High knee Pulls / Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m
50 Sit Ups
50 Back Extensions

Warm Up
2 Rounds
Twist with a Plate><
10 Burpees
10 Push Ups
20 Back Extensions

Mats
Ladders

WOD
25 Minutes
40m Sprints on the Minute
Every Minute

Warm Up
2 Rounds
10 Ball Push ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD – Paula
3 Rounds
21 Russian Swings
21 Push Ups
400m Run

Warm Up
10 Wall balls
20 Sit Ups
10 OHS
15 American Swings

Snatch Balance 3
Split Jerk 5×5

WOD – Team Ophelia
150-100-75-50-25
Push Ups
Pull Ups

NO HEAVY LIFTING !!!!

Warm Up
2 Rounds
21 HangCleans
15 Russian Swings
20 Sit Ups
400m

Choice 5×5
Choice 3×20

WOD
21-15-9
Pick 3 exercises
Start the workout with a 400m
End it with a 400m

NO HEAVY LIFTING!!!
Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 Deadlift
20 Sit Ups

Ladders
Mats

WOD
20 Min
Run 100 yds
Jog Back 50 Yds
Walk Back 50 yds
21 Push Ups
21 Sit Ups
21 Air Squats

NO HEAVY LIFTING!!!!
Warm Up
400m Run
20 Box Jumps
Walking Lunge
Backwards Walking Lunge
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 Overhead Squats 65/45
400m
20 Sit Ups
*Start the Clock and everyone starts at a different place.  One Group

Warm Up
21 – 15 – 9
Hang Clean
Sit Ups
Push Ups
Finish the Warm up with a 400m

Mats
Ladders
Tuck Jumps 3×10

WOD
15 Rounds
100m Run
21 Air Squats

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – Tabata 2 Times
Push Ups 3 Min (6)
Air Squats 4 Minutes (8)