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

WARM UP: 400m Run 1 Set of fence drills 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Light KBS :60 couch stretch on each leg SKILL: 3:00 To Complete: 2 Rounds of: 8 Burpees to a 6″ target 8 Calorie row If you Complete the above, you get an additional 3:00 to complete:

CLOSED !!!!

WARM UP: Plyos SKILL: Into WOD WOD: Anniversary WOD Teams of 4 200 DU 800m run 100 T2B 80 C&J 800m run 200 DU 2000m row

WARM UP: 3X: 1 C2C 2 Wall walks 10 Wall squats w/red band SKILL: CrossFit Baseline 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups WOD: For Time: 400m Run 27-21-15-9 Hang Power Snatch