Warmup:
Run 550m
3 Rounds
10 Back Extensions
10 Knees to Chest
10 Lunges
10 Box Stepups


Strength:
Deadlift: 7-7-7

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

Warmup:
3 Rounds
10 Iron Cross
10 Air Squats
10 Situps
10 Pushups
10 Pullups
10 Back Extensions

Do some mobility work if necessary

WOD:
" Bear Complex"
Power Clean-1 rep
Front Squat-1 rep
Push Press-1 rep
Back Squat-1rep
Push Press-1 rep

7 Cycles of this sequence equals one round. This is not for time. Once you start a cycle you cannot put the weight down until your round is complete. There is a 25 burpee penalty for each time you set the bar down in a round. However, you can take as much time as you want between rounds. In other words, make sure your weight is the right weight for you. You will increasing weight with each round. 

Warmup:
3 Rounds
10 Pullups
10 Pushups
10 Situps
10 Air Squats
10 Back Extensions
stretch and do mobility work

WOD:
"Del"
25 Burpees
Run 400m with a 20# medicine ball
25 Weighted pullups
Run 400m with a 20# medicine ball
25 Handstand pushups
Run 400m with a 20# medicine ball
25 Chest to bar pullups
Run 400m w/ a 20# medicine ball
25 Burpees

Warmup:
3 Rounds
10 Lunges
10 Air Squats
10 Pullups
10 Box Jumps
10 Pushups
then...Mobility Work

Strength:
Overhead Squat 3-3-3-3-3

WOD:
21-15-9
Back Squat
KB Swing

Happy Birthday David!!!

Warmup:
Coach Led

WOD:
Not for time
"Filthy Fifty"
50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

Where your mind goes--> Your body follows

WOD:
"Kelly"-Broken Down
10 Rounds
200m Run
15 Wall Balls
15 Box Jumps

Warmup:
550m Run
Then...2 Rounds
10 OHS
10 Bench Press
10 Back Extensions
10 Lunges
10 Pullups

WOD:
21-15-9
Deadlift
Box Jumps

Warmup:
550m Run
Then...2 Rounds
10 OHS
10 Push Press w/ light bar
10 Pushups
10 Ring Rows

WOD:  (Use 1/2 your 1RM#)
AMRAP- 7 Minutes
3 Bench Press
3 Situps
6 Bench Press
6 Situps
9 Bench Press
9 Situps
And so on....12-15-18-21-24...

Warmup:
Coach Led

Strength Day -or-
Makeup a WOD Day

Warmup:
2 Rounds
10 Box Dips
10 Pushups
10 OHS
10 Ring Dips

Strength:
in 12 Minutes...find your 1 rep max thruster

WOD:
9-6-3
Thrusters
Ring Dips
Pullups

Weight should be heavy and movements should be difficult...if you can do each set unbroken...modify up

or Makeup yesterdays WOD

Warmup: 2 Rounds
10 Ring Dips
10 Hand Stand Holds
10 Pullups
10 Air Squats

Strength:
Deadlift 10-10-10

WOD:
10 Rounds
10 Burpees
10 KB Swings
10 Situps

Or if weather permits
5 Rounds
21 Turkish get-ups
400m Run

Warmup:
Coach Led

WOD:
10 Rounds
10 Burpees
10 KB Swings
10 Situps

Warmup: 

Mobility Work

Stretch

WOD:

"Lynne"

5 Rounds for max reps of: 

Body weight bench press

Pullups

Warmup:
200 Jump Rope Singles
3 Rounds
10 Hspu or Just a handstand hold
10 Ring Rows or Inverted Rows
10 Pass Throughs
10 Air Squats-Work on form

Strength:
Front Squat 7-7-7

AMRAP: 12 minutes
25 Wall Balls
15 Double Unders
5 Pullups
5 Ring Dips

Warmup:
Run 550m
3 Rounds
10 Good Mornings
10 KB Swings
10 Pullup Negatives
10 Air Squats-take your time

Strength:
Bench Press: 10-10-10

WOD:
10 Rounds Not for time
50m Sprint
Walk back and start when you get back

Warmup:
3 Rounds
10 Back Extensions
10 Good Mornings
10 Pullups
10 Pushups
10 Air Squats
10 Situps

WOD:
"DT"
5 Rounds
12 Deadlifts-155#
9 Hang Power Cleans-155#
6 Push Jerks-155#

Warmup:
Coach Led

WOD:
"Michael"
3 Rounds for time
800m Run
50 Back Extensions
50 Situps

Makeup Day

If you haven't done 12.3 Opens WOD...you should do that one.

Warmup:
2 Rounds
10 x your weakness
10 Pass Throughs
10 Pushups
10 Situps

WOD:
12.3 Open WOD
AMRAP: 18 Minutes
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes to Bar

Warmup:
3 Rounds
10 x your weakness
10 Pass Throughs
10 Box Dips
10 Pushups
10 OHS
10 Situps
10 Back Extensions

Strength:
Deadlift 5-5-5

WOD:
5 Rounds
10 KB Swings
10 Pullups

Warmup:
3 Rounds
200m Run
7 Ring Dips
7 OHS
7 Pushups
7 Back Extensions

Skill:
Work on Handstand Holds
or Walks for 10 Minutes

WOD:
"Klepto"
4 Rounds
27 Box Jumps
20 Burpees
11 Squat Cleans

Warmup:
2xCFWU

Strength Day:
5-5-5-5-5 (Increase # with each set)
Back Squat
Clean & Jerk

5k Run in the Park at Bicentennial Park in Southlake TX

As many reps as necessary to warmup
Passthroughs
Pullups
Pushups
Burgener Warmup

WOD: 12.2 Open Workout
Proceed through the sequence below completing as many reps possible in
10 Minutes:
75# Snatch, 30 Reps
135# Snatch, 30 Reps
165# Snatch, 30 Reps
210# Snatch, as many reps as possible

Women's Weight
45#
75#
100#
120#

Makeup Day!!!