WARM UP: PVC: 10 Pass thru 10 Good morning 10 front squats 10 Push Press 10 Thrusters SKILL: 3RM Thrusters WOD: For time: 800 M Run 30 Front Rack Lunges 15 Burpees 400 M Run 20 FR Lunges 10 Burpees 200 M Run 10 FR Lunges 5 Burpees

WARM UP: Before Wod 3 rounds of: 5 Ring Rows 5 Push Ups 5 Jump Squats SKILL: MO-BI-LI-TY WOD: “The Chief” 5 Rounds of 3min AMRAP/1 min rest 3 Power Cleans 6 Push-Ups 9 Air Squats  

WARM UP: Quick Indoor Plyos SKILL: Teams of 3: 3 Rounds each of: P1: C2C Sled Push P2: ME Slam Ball Over Shoulder P3: Rest WOD: 16 Min EMOM M1: 15-20 Russian KBS M2: 20 Hollow Rocks M3: 12-15 Box Jumps M4: 40 Mountain Climbers  

WARM UP: 3 Rounds of: 5 Pull UPs 7 Push Ups 9 Air Squats C2C Run SKILL: 4 Sets of Max Effort Weighted Pull Ups WOD: 5 Min to complete each segment 400 M Run ME HSPU 400 M Run ME TTB 400 M Run ME Double Under 400 M Run ME Calories on Bike

WARM UP: Fence Drills 20 Jumping Jacks 20 Seal Jumps 20 Split Squat Jumps 20 Monster Walks (L, R, B) 15 Squat with Red Band 10 Pass Thru 10 Fig 8 10 FSQ 5 Push Jerk 5  Split Jerk SKILL: Every :90 for 9min Squat Clean+Front Squat+Jerk WOD: 12 Min AMRAP: 5 Push Press 10

WARM UP: “Thinking About Murph” 4 Rnds 200 M Run 5 Pull-ups 10 Push-ups 20 AS SKILL: Into WOD WOD: 24 min AMRAP 5 pull-ups 10 push-ups 15 squats 20 sit ups 5 pull-ups 1:00 rest

WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: 3 SuperSets: 15 Banded Good Mornings 10 Single Leg KB DL (each Side) WOD: Team 3 25:00 AMRAP 100 Cal Row 45 Thrusters 100 Cal Row 45 Thrusters 100

WARM UP: 200m Run 3 Rounds: 8 Goblet Squats 8 Ring rows 8 SLSU 8 Push Ups 8 Light KBS SKILL: 3 Sets of: 10 Front Raises 10 Lateral Raises 10 Bent Over Flys 30 Banded Pull Aparts WOD: Every 2:00 for 14:00 5 Backsquats 9 Ring pushups 13 KBS  

WARM UP: 200m Run 10 Lunge with twist 10 PVC Pass through 10 PVC OHSQ 6:00 EMOM M1: Shuttle Run M2: 8 Burpee Broad Jump M3: 15 OHSQ with Barbell SKILL: “Isabel” 30 Snatches for Time WOD: 15-12-9-6-3-1 OHSQ For load and time

WARM UP: 1:00 Jump Rope 10 Lunge to Insteps 10 Push-ups 10 Squats 10 Wall Ball Shots 10 Ring Rows 10 Light KBS 10 KBS at weight for the day 10 FSQ w/ BB 10 RDL w/ BB 10 HPC w/ BB SKILL: Into WOD WOD: CrossFit GOLF! 30 Deadlifts (3) 30 HSPU (5) 30