Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

Tuck Jumps 4×10

WOD
3 Rounds:
400m
50 Air Squats
“Train Fast, Be Fast,
Train Slow, be Slow”

Jogging the 400 does no good at this point.  Push yourself.

Warm Up
2 Rounds:
10 Hang Clean
10 Push Up
10 Sit Up
400m

Burgeners x 3
Cleans 5×5

WOD – “Allen”
Air Squat Progression”20 Minutes.
Add 1 Rep per minute for 20 Minutes

Core
Knees to Elbows 3×25

Warm Up
3 Rounds:
10 Ninja Roll Ups
400m
10 Box Jumps
5 Hang Cleans

Squat Cleans 5×5
Press and OHS 3×15

WOD – “Valarie”
50 -40 – 30 – 20 – 10
Push Ups
Sit Ups
Pull Ups
Air Squats

Russian Twists
3×50

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

Jerk 5×5
Russian Swings 3×20

WOD – “Ursula”
75 Clean and Jerk
For Time

Superman
3 x 30 sec

Dress Down
Take Roll
Watch a Movie
Discuss how movie can relate to CrossFit

Below is the Last River that I had the Pleasure of Guiding
Before Teaching….Could CrossFit Have Helped?

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

Front Squat 5×5
Thrusters 3×15

WOD – “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Core
3×30 Seconds:
Back Extnsions
Knees to Elbows
Russian Twists

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

Mats
Ladders

Tuck Jumps 5×5

WOD –
5 Rounds:
300m Run
50 Push Ups

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

American Swings 2×20
Snatch 4×5

WOD – “Susan”
100 Ball Slams
For Time

Warm Up
800 Run
20 Burpees

Fight Gone Bad Final