WARM-UP: 3 X: 100m Row 5 Squats 5 Sit ups 5 Push ups :30 Bar hang Stretch SKILL: “Crossfit Baseline WOD” 500m Row 40 Squats 30 Situps 20 Push ups 10 Pull ups WOD: Every 3 min for 18 min: 8 FSQ (155/105 or 60%) 5 Pull ups C2C Run

WARM-UP: 20 Jumping jacks 5 Burpees 10 Squats 5 Jumping squats :30 Hollow hold 10 Jack knives X2 SKILL: Snatch balance 3 Reps every :90 for 9:00 WOD: 16:00 EMOM M1: 8-10 DB Thrusters M2: 16-20 KBS M#: 10-15 K2E M4: ME Cal Bike

WARM-UP: Partner Jump and Plank PVC Warm Up SKILL: 6 Min EMOM: 4 Hip Squat Clean (135/95) 6 V-ups WOD: For Time 21 Power snatch (115/75) 21 Box jumps (20”) 21 Ring dips 21 Cal on bike 21 Ring dips 21 Box jumps 21 Power snatch

Costumes are welcome and encouraged during your class tomorrow. Just make sure you are able to move! WARM-UP: 2:00 Jump rope warm up 2X 5 Slow Squats :30 Bottom squat hold 8 PVC OHS 8 PVC FSQ 8 PVC GM 8 PVC PP SKILL: WBS Challenge- EMOM for 10:00 Odd: 15-20 UB WBS Even- 25-50

WARM-UP: Plyos 20 Pvc pass through 20 Pvc fig. 8 20 Pvc GM Slam Ball Throws SKILL 4 sets of 4 Overhead Lunges WOD: Teams of 3 50 Cal row 18 Burpees 50 Cal Bike 18 Burpees 40 Cal row 18 Burpees 40 Cal Bike 18 Burpees 30 Cal row 18 Burpees 30 Cal Bike

WARM-UP: 2X: 200m Run :60 Couch stretch (each leg) :30 Bar Hang 10 Squats with red band Stretch SKILL: 5 FSQ every :90 for 9:00 minutes WOD: 5 Rounds 5 Push Press (165/115) 10 Burpee box jumps (all 20”) 15 Pull ups (rest 1:00)    

WARM-UP: 2 X: 1 Set fence drills 20 Red band pull aparts 20 SLSU SKILL: Superset X 4: 12 Weighted Step ups w/KBs (6 each leg) 10 Bent over rows with a BB (start around half body weight, plus or minus) (:60) WOD: Teams of 2 20 C2C Sled pushes (90/50) (alternating) 80 Synchro hollow

WARM-UP: 3 Rounds: 5 Burpees 10 Pull ups 15 Squats SKILL: Rope Climbing Practice WOD: 20 Min AMRAP 1 C&J (135/95) 10 Push-ups 15 WBS 2 C&J 10 Push-ups 15 WBS 3 C&J 10 Push-ups 15 WBS 4 C&J 10 Push-ups 15 WBS 5 C&J 10 Push-ups 15 WBS Etc….  

WARM-UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band Stretch SKILL: Building in weight (12:00) 3 Behind the neck PP to 3 OHS (5-6 working sets) WOD: For time: 500m Row ————— 3 Rounds for time: 1 Shuttle run 20 V-ups 15 Ring rows —————- 600m Run

WARM-UP: 3:00 Jump Rope 2X: 5 of each Squats with band: slow, normal, fast, jumping 15 Good mornings :30 HS Hold 10 Push ups WOD: CrossFit GOLF! (35:00) 30 Deadlifts (3) (185/125) 30 HSPU (5) 30 Pull-ups (3) 50 Push-ups (3) 50 Front Squats (5) (155/105) 60 Doubles Unders (4) 50 WBS (4) (20/14) 30