Warmup:
3 Rounds
10 Passthroughs
10 Pushups
10 Pullups
10 Back Ext

Skill: Handstand Hold w/out Wall

Strength:
Box Squats 10-10-10-10

WOD:
21-15-9
Deadlifts (225/185)
Ring Dips

Warmup:
12 Back Ext
12 Situps
20 Double Unders
200M Run
10 Air Squats

Strength:
Bench Press 3-3-3

WOD:
"Balls of Fury"
AMRAP: 14 Minutes
5 Ball Slams (20/14)
7 Wall Balls (20/14)
10 Med Ball Cleans (20/14)

Open Gym:
Warmup: Coach Led

Strength: Makeup Day

WOD: Makeup Day

Warmup:
2 Rounds
10 Passthroughs
10 Lunges
10 Pullups
10 OHS

Strength:
Deadlift 1-1-1

WOD:
3 Rounds For Time
40 Double Unders
30 Box Jumps
20 Situps

Warmup:
3 Rounds
10 Back Ext
10 Good Mornings
10 Pushups
10 Pullups
10 Situps

WOD:
AMRAP: 7 Minutes
7 Situps
7 Box Dips
7 Toes to Bar

Warmup:
2 Rounds
10 OHS
10 Pullups
10 Lunges
10 Passthroughs

Strength:
Back Squat 5-5-5-5-5

WOD:
"Dirty 30's"
30 Wall Balls (20/14)
30 Ground to Overhead (95/65)
30 KB Swings (53/35)
30 OH Squats (95/65)
30 Burpees

Warmup:
550m Run
Then...2 Rounds
10 OHS
10 Passthroughs
10 Strict Pushups
10 Lunges

Strength:
Snatch (full) 1-1-1

WOD:
5 Rounds
Row 250m
5 Snatches
5 Burpee Pullups
(substitute 5 burpees/then 5 pullups if necessary)

Happy Birthday Pedro.!!!!

Warmup:
2 Rounds
10 Back Ext
10 Pike Pushups
10 OHS
10 Passthroughs
10 Good Mornings

Strength:
Deadlift 3-3-3

WOD:
AMRAP: 7 Minutes
3 Strict Pushups
3 Med Ball Cleans (20/14)
3 Wall Balls (20/14)

Warmup:
Coach Led

WOD:
250 Air Squats for Time

Then...not for time
25 Double Unders
50 Situps
20 Double Unders
40 Situps
15 Double Unders
30 Situps

Warmup:
Run 550m
Then...2 Rounds
10 Pushups
10 Lunges
10 Good Mornings
10 Passthroughs
10 KB Swings

WOD:
"Bradley"
10 Rounds for Time
100m Sprint
10 Pullups
100m Sprint
10 Burpees

Warmup:
10 Pushups
10 Pullups
10 Air Squats

Strength:
Bench Press 5-5-5

WOD:
EMOM do 5 box jumps (24/18)
in the remaining time do burpees.
Repeat until you have completed 75 burpees

Warmup:
50 Double Unders
Then...2 Rounds
10 OHS
10 Pullups
10 KTE
10 Pushups
10 Passthroughs

WOD:
Start with 45#/33# bar
Complete 5 reps of each movement
Deadlift
Power Clean
Front Squat
Push Press
Then add 10# and repeat until
failure or until 12 minutes is up

Warmup:
2 Rounds
10 Pushups
10 Box Dips
10 OHS

WOD:
As many reps as possible:
5 minutes- Hand Stand Push Ups
4 minutes- Pullups (Strict)
3 minutes- Pistols (alternating legs)
2 minutes- Pushups
1 minutes- Situps

Warmup:
2 Rounds
10 Passthroughs
10 Pushups
10 Pullups
10 Back Ext
10 Situps
10 Air Squats

WOD:
Team or Individual
50-40-30-20-10
Deadlifts (135/95)
KB Swings (53/35)
Situps
Double Unders

25-20-15-10-5
for Individual

Warmup:
 Coach Led

WOD:
3 Rounds
20 Burpee Box Jumps 24/20
20 KB Swings 53/35
20 Double Unders
200m Run

Life as RX Team Competition!!!

Warmup:
2 Rounds
10 Passthroughs
10 Lunges
10 Situps

WOD:
10 Rounds
5 Power Cleans (135/95)
7 Burpees
9 KB Swings (53/35)

Warmup:
Coach Led

Skill Work:
100 reps of V-ups or Knees to Elbows

WOD:
Clean & Jerk (135/95)
Complete as many reps as possible in 10 minutes

Warmup:
Run 550m
then....2 Rounds
10 KB Swings
10 Pike Pushups
10 Lunges
10 Situps
10 Passthroughs

WOD:
"Cindy"
AMRAP: 20 Minutes
5 Pullups
10 Pushups
15 Air Squats

Warmup:
2 Rounds
10 OHS
10 Pullups
10 Inchworms

Skill Work:
Pistols   5-5-5
(on each leg)

WOD:
AMRAP: 3 Minutes
6 Overhead Lunges (45/25)
9 Ball Slams (20/14)
12 Situps
Rest 1:00 Minute
Repeat for 3 Rounds Total (9 minutes of work)

Warmup:
Coach Led

Strength:
Deadlift   5-5-3-3-1-1

WOD:
3.5 Mile Run for Time

Warmup:
3 Rounds
10 OHS
10 Situps
10 Pushups
10 Pullups

Strength:
Back Squat  3-3-3-3-3

WOD:
40-30-20-10
Push Press (75/45)
KB Swings (53/35)

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Situps

Skill Work:
As many double unders as possible in 2 minutes

WOD:
Sprint 200m
10 Power Cleans (135/95)
Sprint 200m
9 Power Cleans
Sprint 200m
8 Power Cleans
and so on.....7-6-5-4-3-2-1