Warm Up
2 Rounds
Lunge/Backwards
10 Box jumps
10 Overhead Squats

Snatch Balance x 2
Push Press 5×5

WOD
21-15-9
Thrusters 65/45
Pull Ups

BEFORE WE START THIS CLASS PLEASE WRITE YOUR NAME ON THE BOARD AFTER ROLE IF YOU READ THIS POST. DO NOT SHARE WHY TO ANY OF YOUR FRIENDS.

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD
Death By Burpees
5 Min Max Reps

Warm Up
1200m Run

Thruster Education
3×10

Back Squat 2×10

WOD
21-15-9
Cleans 95/65
Push Ups

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
Heel To Heel

Push Press Education
Clean Education
Cleans 3×5
Push Press 3×5

WOD
3 Rounds
Clean Pulls
Push Press
21-15-9

Front Squat Tutorial

Warm Up
2 Rounds
5 Front Squat
10 Russian Twist
10 Burpees
>< High knees/ Butt Kickers

Overhead Squat 5×5

WOD
5 Rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats

Warm Up
2 Rounds
100 Jump Rope
15 Push Ups
20 Sit Ups

400m Run Test
Air Squat Explained

WOD
3 Rounds
400m Run
35 Air Squats

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.