Warm Up

WOD 
4 Rounds for Time
50 Double Unders or 100 Singles
20 Push Ups
15 knees to elbows (preference to be in a hanging position-tree branch?  if not from the laying position)

Wash hands – Take Shower – Eat – Log results

Warm Up
400m
lunge><
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD – Yolanda
25 Box Jumps (Plyo)
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps (Plyo)

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

One armed Swings
3×20 (10 Each arm)

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 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 Burgner
20 Sit Ups

Mats
Ladders
Plyo

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

Warm up
3 Rounds
Burgner
5 Pull Ups
10 Air Squats
75 Jump Ropes

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 Ext

Mats
Ladders

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

Warm Up
3 Rounds
army Crawl/Crab Walk
400m
10 Box Jumps
5 Hang Cleans

Strict Press 5×5
Hang Cleans 3×15

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

Warm Up
3 Rounds
10 Squats
400m
20 Sit Ups
10 Burpees

1 arm Russian Swings 3×16 (8 each arm)
Jerk 5×5

WOD-Ursula
Clean and Jerk 1×75

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

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 of Each
Snatch Pull
Muscle Snatch
Snatch Press
Overhead Squat

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

Mats 
Ladders
Depth Broad Jumps 20

WOD-
30 Minutes
20 yd Sprints
On The minute
Every Minute