Warm Up
Run and get ready for your “Fight”

WOD – Fight Gone Bad
You may wear what you want within the schools guidlines.

What is CrossFit?
Why CrossFit?

Warm Up
1200m Run

Choice 3×10 Multi joint Movement
Choice 5×5

WOD – The Qualifier
21-15-9
Push Press (65/45)
Box jumps (24/20)
SDLHP (24/16)
Jump Rope (add a zero to the number)
Throw Downs (20/15)

Warm Up
3 Rounds400m
Lunge><
10 Push Ups
10 Sit Ups

Snatch 5×5
Mats

WOD- Yolanda
25 Plyo Box Jumps (blue/white)
21-15-9
Push Ups (no knees/knees) All Hand Release
Pull Ups (no band/black Band)
Air Squats (Butt to Ball)
Sit Ups
25 Plyo Box jumps (blue/ White)

Prone isolation
Push Up Position 30 Sec
Push Up Position Right Leg to Right Elbow 30 Sec
Push Up Position Left Leg to Left Elbow 30 Sec

Warm Up
3 Rounds:
Burgener
5 Pull Ups
10 Air Squats
50 Double Unders

Thrusters 3×20
OHS 5×5

WOD – Wendy
75 Snatch
65/45

Hollow Rock 3x30sec

Be active
Choose Something Productive and easy to Do
Build your own day on your whiteboard and perform as a group

Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Ext

Mats
Ladders
Hurdles

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

Warm Up
3 Rounds:
Gorilla/Army Crawl
400m
10 Box Jumps
5 Hang Cleans

Press/OHS 3x15
Cleans 5×5

WOD – Valerie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups

Russian Twists 3×50

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

Russian Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerk 115/95

Supermans
5×30 sec

Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings

Mats
Ladders
Plyo
Depth Broad Jumps x 20

WOD
20 Yard Sprints
on the minute every minute for 20 minutes.

Warm Up
3 Rounds:
Burgener
5 Pull Ups
10 Air Squats
50 Double Unders

Thrusters 3×20
Overhead Squats 5×5

WOD – Wendy
75 Snatch for Time
95/65