Warm Up
1200m

5×5 Single Function Lift
3×10 Multi Function Lift

WOD
21-15-9
Push Press
Box Jump
SDLHP
Jump Rope
Ball Slam

Warm Up
21-15-9
Burpees
Pull Ups
Sit Ups

Mats
Ladders

WOD
Free Lift

Senior Finals
Fight Gone Bad

Warm Up
3 Rounds
10 Push Ups
10 Dead Lift
10 Box Jump
10 Sit Ups

SDLHP 3×15
Overhead Squats 5×5

WOD
7×1 Snatch
7×1 Clean
7×1 Pull
Add weight through the sets

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

Split jerk 5×5
Ball Slams 3×20

WOD
Clean and Jerk
2×3
3×2
5×1
Add weight to each set

If anyone is up for a serious challenge “Murph” is the workout done world wide by most CrossFit gyms. I support you in your efforts.

Warm Up
3 Rounds
100m run
20 Sit Ups
1 Burgener

Mats
Ladders
3×10 Snatch

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

Warm Up
3 Rounds
10 Air Squat
10 DeadBugs
10 Burpees
10 Sit Ups

Front Squat 5×5
Resistance Running x 4

WOD
20 min
Back Squat Progression

Warm Up
21-15-9
Choose
Bar
Bell
Gymnastics

Mats
Ladders

WOD
30 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
5 minute AMRAP
10 Push Press
10 Burpees
10 Sit Ups
10 Air Squats

Snatch 5×5
Russian Swings 3×15

WOD
175 Wall balls for Time
Butt to Ball

Warm Up
2 Rounds
Burgener
5 Strict Pull Ups
20 Burpees
5 ninja Roll Ups

Push Press 5×5

WOD
Snatch
2×3
3×2
5×1
Add Weight Each Set

Warm Up
2 Rounds
1 Snatch Complex
10 Burpees
15 Perfect Tempo Push ups (3 sec)

Mats
Ladders

WOD
20 yd Sprints
20 Minutes