Warmup:
400m Run
then....
21-15-9
Pushups
Situps
Good Mornings
Air Squats

Strength:
Bench Press 1-1-1

WOD:
10 Sdhp
200m Sprint
9 Sdhp
200m Sprint
8 Sdhp
200m Sprint
and so on...7-6-5-4-3-2-1

Warmup:
400m Run
then 2 Rounds
10 Jumping Jacks
10 Air Squats
10 Back Ext
10 Pullups
10 Pushups

Strength:
Back Squat 1-1-1

WOD:
10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Warmup:
400m Run
then 2 Rounds
10 Pass Throughs
10 Weighted Step ups
10 Knees to Elbows
10 Burpee Tuck Jumps

Strength:
Power Clean 1-1-1

WOD:
70 Walking Lunges
60 Situps
50 Kb Swings
40 Box Jumps
30 Pushups
20 Toes to Bar
10 Pullups

Warmup:
Coach Led

WOD:
1 Mile Run for Time

"Happy Thanksgiving"

We hope everyone has a wonderful day with family friends and loved ones.

We are "Thankful" for having all of you=)

Warmup:
2 Rounds
10 Lunges
10 OHS
10 Situps

Strength:
Deadlift 7-7-7

WOD:
"Death by Box Jumps"
24/18

Warmup:
550m Run
Then...2 Rounds
10 Box Dips
10 Pullups

Strength:
Power Clean 7-7-7

WOD:
150 Burpees for Time

Rest...then not for time complete 100 Situps

Warmup:
2 rounds
10 OHS
10 Pass Throughs
10 Back Ext
10 Situps
10 Pullups

Strength:
Snatch 3-3-3

WOD:
AMRAP: 12 Minutes
12 Box Jumps (24/18)
10 Wall Balls (20/14)
8 Power Snatch (95/65)

Warmup: 

50 Double Unders

then...2 Rounds

10 Pullups

10 Passthroughs

10 Pushups

10 Good Mornings

Skill: 

Pick a weakness and 

work on it for 10 Minutes

WOD: 

EMOM complete

100m Sprint + as many KB Swings as Possible

Continue this cycle until you reach 100 KB Swings

Warmup:
1 Mile
Walk or Run as you choose
Then 2 Rounds
10 Pullups
10 Pushups
10  OHS

Strength:
Back Squat 3-3-3

WOD:
3 Rounds for time
20 Ring Rows
20 Situps
20 Burpees
20 Air Squats

Warmup:
Walk 550m
Run 550m
Then 2 Rounds
10 Lunges
10 Pullups
10 Pushups
10 Passthroughs

Strength:
Overhead Squat 1-1-1

WOD:
5 Rounds for total reps
Thrusters (135/95) work for 15 Seconds Rest 45 Seconds
KB Swings (53/35) work for 15 Seconds Rest 45 Seconds
Box Jumps (24/20) work for 15 Seconds Rest 45 Seconds
Knees to Elbows work for 15 Seconds Rest 45 Seconds

Warmup: 

Coach Led

Strength: 

Work on form 

for Ground to Overhead

WOD: 

Death by Clean & Jerk

(135/85)

Warmup:
2 Rounds
10 Pushups
10 Ring Dips
10 OHS
10 Lunges
10 Back Ext

Stength:
Front Squat 7-7-7

WOD:
AMRAP: 7 Minutes
100m Sprint
5 Pullups
20 Double Unders

Modify to keep moving through the workout without pause!!!

Warmup:
3 Rounds
10 Pullups
10 Pushups
10 Air Squats

Strength:
Push Press or
Shoulder Press 3-3-3
Whichever one you didn't do last

WOD:
21-15-9
KB Swings (53/35)
Burpees
Wall Balls (20/14)

Warmup:
Run 550m
Then...2 Rounds
10 Back Ext
10 Good Mornings
10 Situps
then...
Run 550m

Strength:
Deadlift 3-3-3

WOD:
AMRAP: 12 minutes
21 Ball Slams (20/14)
14 Situps
7 Toes to Bar

Warmup:
Run 550m
then...2 Rounds
10 Lunges
10 Back Ext
10 OHS
10 Inchworms
10 Pullups

WOD: not for time, maintain good form throughout
"Elizabeth"
21-15-9
Clean (full) (135/95)
Ring Dips

Warmup:
2 Rounds
10 Good Mornings
10 OHS
10 Lunges
10 Back Ext
10 Situps

Strength:
Back Squat 3-3-3

WOD:
AMRAP: 7 minutes
Back Squat x # of Rounds your on
50m Sprint

Open Gym:

Run 550m
then...Coach Led

Strength:
Form work on Ground to Overhead
whichever way you choose

Speall Vs. Khalipa
1 Ground to Overhead (135/85)
1 Round "Cindy"
5 Pullups
10 Pushups
15 Air Squats

2 Ground to Overhead
1 Rounds of Cindy
3 Ground to Overhead
1 Round of Cindy
4 Ground to Overhead
1 Round of Cindy
"" Till you get to 10 Ground to Overhead

Warmup:
2 Rounds
10 Air Squats
10 Knees to Elbows
10 Good Mornings
then...Burgener Warmup

Strength:
Snatch 1-1-1

WOD:
3 Rounds for Time
50m Walking Overhead Lunges (25/15)
50 Situps

Warmup:
10 OHS
10 Lunges
10 Back Extensions
10 Good Mornings

Strength:
Front Squat 5-5-5

WOD:
10 Back Squats
Run 200m
8 Back Squats
Run 200m
6 Back Squats
Run 200m
4 Back Squats
Run 200m

Warmup:
400m Run
then 2 Rounds
10 Back Extensions
10 Good Mornings
10 OHS
10 Pullups
10 Pushups

Strength:
Shoulder Press 5-5-5

WOD:
3 Rounds for Time
400m Run
21 Box Jumps (24/18)
12 OHS (95/65)