Warm Up
800m
10 Pull Ups
10 Push Ups

Mats
Ladders
Plyo Work (boxes down the Ladders)

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

BRING  1 of EACH BALL to CLASS
(12/20 is Prescribed)
that means male and Female

Did You sign up for the OPEN?

Why not? 
You Should.

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 (12/20)
for Time

Practice Hand Stands

Warm Up
2 Rounds:
7 Front Squats
10 Pistols (5 ea)
100/50 Jump Rope
Army/Crab

Mats
Ladders

WOD
Sprint Progression
Minute 1 x  10 yds
Minute 2 x  20 yds
Minute 3 x 30yds
Minute 4 x 40yds
Minute 5 x 50 yds
Minute 6 x 60 yds
Minute 7 x 70yds
Minute 8 x 80 yds
Minute 9 x 90yds
Minute 10 x 100yds

Warm Up
2 Rounds:
Walking Lunge w/a Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters
30 Pull Ups
1200m Run

Midline
3×30 Seconds
Back Ext
Knees to Elbows or Toes to Bar
Russian Twist

Warm Up
50 Burpees

Mats
Ladders

WOD
10 Rounds:
100m Run
21 Air Squats

Warm Up
2 Rounds:
7 OHS
5 American Swings
10 Pull Uup
20 Sit Ups

Snatch 5×5

WOD – Helen
3 Rounds:
400m Run
21 American Swings 24/16
12 Pull Ups 0/grn band

Warm Up
10 Burpees
5 Snatch
10 American Swings
Lunge><Lunge and Twist

Mats
Ladders

Depth Jumps 10×1

WOD – Sprints
40 Meter Sprints
20 minute EMOM
or
On the Minute
Every Minute
For 20 Minutes

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Front Squat and Jerk 3×5
DeadLift 5×5

WOD – Grace
Clean and Jerk x 30
for time

MidLine
Knees to Elbows 4×25

History of “Fran” The Thruster is Born
(Gymnast and CrossFit Founder Greg Glassman Explains)

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD – Fran
21-15-9
Thrusters
Pull Ups
For Time
Log on Board

MidLine
3×30 Seconds
Planks

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – Death By Burpees
5 Minute AMRAP of Burpees
Log Score on Board