Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgener x3
Cleans 5×5

WOD – Allen
Air Squat Progression
20 Minutes

Toes to Bar or Knees above waste
3×25

Warm Up
3 Rounds
400m
Burgener
20 Sit Ups

Mats
Ladders
Plyo

WOD – Sprint Progression
Minute 1 – 10 Meters
Minute 2 – 20 Meters
Minute 3 – 30 Meters
all the way through
Minute 10 – 100 Meters

Warm Up
3 Rounds
400m
10 Hang Cleans
10 Sit Ups
10 Back Ext

Thrusters 3×20
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups

Everyone goes together.  If yo are waiting for a station you are doing burpees.  The groups score will be the highest amount of burpees done while waiting for group to finish the workout.  When you are done you do burpees until the rest of your group is done. Log quantity of burpees that you do.

Warm Up
3 Rounds
400m
Lunge ><
10 Push Press
20 Sit Ups

Wall Balls 3×10
Snatch 5×5

WOD – Yolanda
25 Box Jumps – Buy in
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps – Cash out

Warm Up
2 rounds
Lunge / Lunge Backwards
1 Burgner
15 Sit Ups
15 Box Jumps
400m

Mats
Ladders

WOD –
Free Lift
or come see me if you would like to try
The CrossFit Open Workout

Warm Up
3 Rounds
400m
Lunge ><
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD – Sprint
40m Sprints
on the Minute every Minute
for 30 Min

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russian Swings 3×20
Push Press 5×5

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders
Falling Starts 20
Depth Jumps 20

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

Warm Up
3 Rounds
1 Burgener
5 Pull Ups
10 Air Squats
100 Jump Rope

Thrusters 3×20
Overhead Squat 5×5

WOD – Wendy
75 Snatch 95/65

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders
Plyo

WOD
30 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups