Warmup:
400m Run
2 Rounds
10 Pass Throughs
10 Air Squats
10 Pushups
10 Pullups

Strength:
Bench Press 3-3-3

WOD:
4 Rounds
30 Situps
20 Lunges
10 OHS
5 HSPU

Warmup:
550m Run

Skill:
Pullup Negatives/Weighted or Strict Pullups
Hspu's & Broad Jumps

WOD:
9 Rounds
4 Thrusters
12 Situps
24 Double Unders

Warmup:
2 Rounds
10 Box Dips
10 OHS
10 Good Mornings
10 Pullups

Strength:
Power Clean 3-3-3

WOD:
EMOM Complete 3 Power Cleans
With the remaining time complete Burpees until you complete 50

Warmup:
50 Double Unders
Then 2 Rounds
10 Back Ext
10 Situps
10 OHS
10 Pass Throughs

Strength:
Shoulder Press 3-3-3

WOD:
5 Rounds
5 Deadlifts
10 Toes To Bar
15 Air Squats

Warmup:

2 Rounds

10 Pullups

10 Ring Dips

10 OHS

10 Lunges

10 HSPU

Strength: 

Front Squat 5-5-5

WOD:

400m Run

15 Ground to Overhead

800m Run

15 Ground to Overhead

400m Run

Merry Christmas NBD...

We hope and pray that everyone has a Wonderful Christmas filled with lots of Family and Friends. What a blessing it is to be a part of all of your lives and to have such great people to work with=)

                                         Merry Christmas from the  -Cruz & Montanez Families-

Christmas Eve!!!

Be Safe!!!
Enjoy Family-Friends-&-Loved Ones=)

Strength Day!!!
or Makeup Day...Makeup a WOD that was done recently that you missed.

Rest Day....Enjoy the Christmas Break=)

Warmup:
550m Run
3 Rounds
7 Ring Dips
7 Good Mornings
7 Pass Throughs
7 Air Squats
7 HSPU

Strength:
Deadlift 3-3-3

WOD:
21-15-9-6-3
Heavy Goblet Squats
Pullups

Danner Twins

Warmup:
3 Rounds
10 Pullups
10 OHS
10 Knees to Elbows

WOD:
"Danner"
In teams of 2 complete the following:
500 Ball Slams
400m Farmers Carry
300 Box Jumps
200 KB Swings
100 Situps

This was a WOD we came up with a few months ago during a Saturday workout. So we named it=)

Warmup:
3 Rounds
10 Pullups
10 Ring Dips
10 OHS
10 Pass Throughs


Strength:
Makeup Strength
(not Clean or Power Clean)

WOD:
AMRAP: 12 Minutes
5 Hang Power Clean 135/95
5 Box Jump 24/18
5 Pushups

Warmup:
2 Rounds
10 OHS
20 Pass Throughs
30 Situps
400m Run

Skill:
Pick one and Work on it for 10 Minutes
Handstand Pushups or Holds
Max Broad Jump

WOD:
20 Ground to Overhead (135/95)
40 Box Jump Burpees

Warmup:
10 Pullups
15 Pushups
20 Pass Throughs
10 OHS

Strength:
Bench Press 5-5-5

WOD:
4 Rounds
25 Situps
10 OHS

Warmup:
3 Rounds
10 Double Unders
10 Back Extensions
10 OHS
10 Pushups...work on strict


Strength:
Front Squat 5-5-5
(Find your 1RM if you haven't done that yet)

WOD:
AMRAP: 8 Minutes
25 Air Squats
5 HSPU

Warmup:
Run 550m
100 Jump Rope Singles
then...2 Rounds
10 Pullups
10 Good Mornings
10 Pass Throughs

Strength:
Clean & Jerk 5-5-5

WOD:
75 Double Unders
60 KB Swings (53/35)
30 Pushups
50 Double Unders
40 KB Swings
20 Pushups
25 Double Unders
20 KB Swings
10 Pushups

Warmup:
2 Rounds
10 Knees to Elbows
10 Ring Rows
10 Box Dips
Spiderman Stretch

Strength:
Shoulder Press 5-5-5

WOD:
200m Run
25 Situps
400m Run
25 Pullups
800m Run
25 Ring Dips
1 Mile Run

Warmup:
Coach Led
(depending on Strength)

Strength:
Make-up Day
pick a strength you missed this week
or pick a Weakness and work on it for 10 minutes

WOD:
50 Box Jumps
Rest 2 minutes
50 Situps
Rest 2 minutes
50 Pullups
Rest 2 minutes
50 Overhead Walking Lunges
Rest 2 minutes
50 Burpees

Warmup:
3 Rounds
10 Pike Pushups
10 OHS
10 Pullups
10 Back Ext

Strength:
Back Squat 5-5-5

WOD:
7 Rounds for Time
10 KB Swings (53/35)
10 Wall Balls (20/14)

Warmup:
3 Rounds
10 Pass Throughs
10 OHS
10 Knees to Elbows
then...Burgener

Strength:
Snatch 5-5-5

WOD:
5-10-20-30-20-10-5
Slam Balls
Situps

Warmup:
400m Row
Then 2 rounds
10 Pullups
10 Pushups
10 Back Extensions

Strength:
Deadlift 5-5-5

WOD
AMRAP: 5 Minutes Burpees
Rest 3 Minutes
AMRAP: 10 Minutes Jump Rope Singles

Warmup:
Run 550m
25 Pullups (take your time)
25 Air Squats

Strength:
Shoulder Press 5-5-5

WOD:
2k Row For Time

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

10 Clean & Jerks (Full Squat) 135/95)
50 Situps
8 Clean & Jerks
40 Situps
6 Clean & Jerks
30 Situps
4 Clean & Jerks
20 Situps
2 Clean & Jerks

Warmup:
2 Rounds
10 Pullups
10 Pushups
10 Ring Dips
10 Back Extensions
10 OHS
10 Lunges

WOD:
"Isabel"
30 Snatches for Time (135/95)