Warmup:
550m Run
then...2 Rounds

WOD:
"Tabata Something Else"
Pullups
Situps
Pushups
Squats

Happy Birthday Allie!!!!

Warmup:
200m Run
then 2 Rounds
Handstand Hold
10 Pullups
10 Pushups

Strength:
Push Jerk/Split Jerk: 7-7-7

WOD:
12 Deadlift
9 Hang Clean
6 Push Jerk

Warmup:
200m Run
then...2 Rounds
10 Pullups
10 Pass Throughs
10 OHS
10 Pushups
10 Situps

Strength:
Front Squat: 5-5-5

WOD:
Opens Week 5:
AMRAP: 20 Minutes
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14) Guys 10ft/ Girls 9ft

Warmup:
200m Run
then...2 Rounds
10 Pullups
10 Pass Throughs
10 OHS
10 Pushups
10 Situps

Strength:
Shoulder Press 6-6-6

WOD:
21-18-15-12-9-6-3
Box Jumps (30/24)
Ball Slams (20/14)

Warmup:
200m Run
Then....2 Rounds
10 Pushups
10 Knees to Elbows
30 Second Handstand Hold

Strength:
Deadlift 7-7-7-7

WOD:
3 Rounds for Time
Run 400m
10 Handstand Pushups
20 Double Unders
30 Situps

Warmup:
10 Pushups
10 Good Mornings
10 Air Squats
10 Snatch Balance
10 Pullups

Strength:
Bench Press 3-3-3-3-3

WOD:
"Kalsu"
Starting with Burpees and EMOM after do 5 burpees
then in the remaining time do thrusters (135/95) until you reach 100 thrusters.

Warmup:
500m Row
Burgener Warmup
Then... 2 Rounds
10 Situps
10 Ring Rows
10 Back Ext
Stretch 2x Iron Cross
2x Spiderman

Strength:
Pick one you missed this week

WOD:
"Helen"
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pullups

Warmup:
10 Pushups
10 Good Mornings
10 Air Squats
10 Snatch Balance
10 Pullups

Strength:
Thrusters 5-5-5

WOD:
3 Rounds for Time
400m Run
25 Box Jumps (30/24)
25 KB Swings (53/35)

Warmup:
550m Run
then....2 Rounds
10 Pushups
10 Pullups
10 Knees to Elbows
25 Double Unders

Strength:
Back Squat 7-7-7

WOD:
AMRAP: 8 minutes
5 Shoot Throughs
10 Overhead Walking Lunges (45/25)
20 Situps

Warmup:
3 Rounds
10 Pass Throughs
10 OHS
10 Pullups
10 Pushups

Strength:
Power Snatch 4-4-4-4

WOD:
10 Rounds for Time
100 Jump Rope Singles
100m Sprint

Warmup:
5 Knees to Elbows
5 Strict Pullups
10 OHS
10 Passthroughs
10 Good Mornings

Strength:
Power Clean 2-2-2

WOD:
AMRAP: 12 Minutes
5 Situps
5 Goblet Squats (53/35)
5 Pushups
rest approximately 5 minutes...then run 800m for Time

"Fight Gone Bad"
3 Rounds:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Run the Jailbreak!!!

Warmup:

2 Rounds

200m Run

10 Good Mornings

10 Pushups

10 Situps

10 OHS

WOD:

2 Parts

1st Part: Set Clock with 10 Minutes

Run 300m (only once)

Then...AMRAP: with remaining time of 

5 Toes to Bar

10 Jumping Alternating Lunges

15 KB Swings (44/26)

Warmup:
2 Rounds
200m Run
10 Good Mornings
10 Pushups
10 Situps
10 OHS

Strength:
Bench Press 7-7-7-7-7

WOD:
"Death By Wallballs"
rest...then complete 100 reps in any combination of the following
Situps
V-ups
Knees to Elbows
Toes to Bar

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

Strength:
Deadlift 2-2-2

WOD:
5 Rounds For Time
5 Deadlifts (275/185)
5 Lateral Burpees

Warmup:
10 Box Jumps
10 Lunges
10 V-ups
10 Pullups
+ Spiderman Stretch

Strength:
Front Squat 7-7-7

WOD:
Not for Time
10x 50m Sprints
Then...For Time
21-15-9
Pushups
Situps

Fallen Heroes Challenge!!!

WOD #1
400m Plate Run (45/25)
50 Wall Balls (20/16)
40 Double Unders
30 Pushups
20 Chest to Bar Pullups
10 Tire Flips

WOD#2
Ground to Overhead (25xBW)
Box Jumps (37.5xHeight in inches)

WOD#3
Set 10 Minutes on the clock:
300m Row..then with remaining time
AMRAP
5 Toes to Bar
10 Alternating Jumping Lunges
15 KB Swings (44/25)
then...right as the clock stops, your time starts
for a 1 mile run

Happy Birthday Irelyn.!!!

Warmup:
3 Rounds
10 Pushups
10 Pullups
10 Lunges

Strength:
Snatch (full) 1RM
Clean & Jerk (full) 1RM

WOD:
"Annie"
50-40-30-20-10
Double Unders
Situps

Makeup Day

Warmup:
Coach Led

WOD:
3 Rounds
40 Push Press
30 Air Squats
20 Pushups
10 V-ups

Warmup:
50 Double Unders
then....2 Rounds
10 Hspu
10 Air Squats
10 Pullups
10 Lunges

Strength:
Make-up day for 1 Rep Maxes that were missed

WOD:
"Tabata"
Pullups
Situps
Box Jumps

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

WOD:
CrossFit Total
1 Rep Max
Deadlift
Back Squat
Shoulder Press

Warmup:
550m Run
then...2 Rounds
10 Pullups
10 Pushups
10 Air Squats
10 Good Mornings

WOD:
"Filthy Fifty"
50 Box Jumps (24/18)
50 Jumping Pullups
50 KB Swings (53/35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/33)
50 Back Ext
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (150 singles)