Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders
10 American Swings

Mats/Ladders

Depth Broad Jumps 20

30 Minutes
20 yard Sprints
on the minute
every minute

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m Run

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

3×30
Back Ext
Knees to Elbows
Russian Twist

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 5×6

WOD
5 Rounds
300m
50 Push Ups

Warm Up
2 Rounds:
400m
15 Push Ups
Gorilla/Crab Walk
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams For Time

Knees to Elbows
Toes to Bar
Choose one
3×15

Get Balls Before class.  One of Each
Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups

Burgener x 5

WOD – Rebecca
21-15-9
Snatch Drop
Wall Ball
Ball Slam
Thruster

Warm Up
Find  a one rep max
Not Bench

Warm Up
3 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD –
5 Rounds:
200yd Run
50 Squats
200 yd Run
40 Squats
200 yd Run
30 Squats
200 yd Run
20 Squats
200 yd Run
10 Squats

Warm Up
25 Burpees
300m Run
High Knee Pulls / Lunge

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

WOD – Quinn
3 Rounds:
400m
50 Sit ups
50 Back Extensions

Hollow Rock 3×30 sec

No Uniform Requirement
Must be school Appropriate

Warm Up
800m

WOD – Fight Gone Bad
3 Rounds
1Minute Push Press
1 Minute  Box Jumps
1 Minute SDLHP
1 Minute Ball Slams
1  Minute Jump Rope
1 Minute Rest Period

Score is total Repetitions

Warm Up
1600

WOD – “The Qualifier”
21-15-9
Push Press (65/45)
Box Jumps (Blue/White)
SDLHP (24/16)
Ball Slams (20/12)
Jump Rope ( 10 revolutions = 1 repetition)

Fight Gone Bad Sign in
FGB Explanation