Warmup:
20 Pass Throughs
20 Double Unders
10 Burpees
10 Strict Pullups
10 Hollow Rocks
10 Situps


WOD:
13.4
7 Minute AMRAP
Clean and Jerk & Toes to Bar Ladder
3 C&J
3 TTB
6 C&J
6 TTB
9 C&J
9 TTB......and so on 12-15-18-21-24

3 Rounds
10 Pushups
10 Knees to Elbows
10 Burpees
Mobility

Strength:
Deadlift 3-3-3

WOD:
3 Rounds
400m Run
10 Hspu
20 Double Unders
30 Situps

Warmup:
3 Rounds
30 Seconds Double Unders
30 Seconds Rest
Mobility

Strength:
Bench Press 3-3-3
In Between work on hand stand holds

WOD:
5 Rounds
100m Sprint
10 Pullups
100m Sprint
10 Burpees

Warmup:
Coach Led

Strength:
Back Squat 3-3-3

WOD:
3 Rounds
10 Front Squats
10 Barbell Overhead Lunges

Form before speed....Move as quickly as possible without sacrificing form!

13.3 Open WOD

12 Minute AMRAP
150 Wall Balls 20/24 to a 9'/10' Target
90 Double Unders
30 Muscle Ups

Warmup:
2 Rounds
Run 200m
10 Ring Rows
10 Burpees
10 Box Jumps
10 Pushups
Pass Throughs
Samson Stretch
Ironcross

Strength:
Clean & Jerk-5-5-5

WOD:
Only track your row times
500m Row
30 Front Squats
1000m Row
20 Front Squats
2000m Row

10 Front Squats

Team WOD Time:

100 Situps
90 Air Squats
80 KB Swings
70 Box Jumps
60 Pullups
50 Double Unders
40 Pushups
30 Toes to Bar
20 Overhead Squats
10 Ring Dips

Warmup:
Situps
Pushups
Pullups
Air Squats
Burpees

Strength:
Push Press 5-5-5

WOD:
AMRAP 12 Minutes
10 Wall Balls
10 Hspu

Warmup:
30 Buprees

WOD:
13.2
AMRAP: 10 Minutes
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps/Stepups

Warmup:
26 Burpees
As a Group
Burgener Warmup

Strength:
Overhead Squat 5-5-5

WOD:
3 Rounds for time:
10 Wall Balls
10 lateral box/bar jumps
3 Minute Rest
1 Minute Plank Hold
3 Rounds for time:
10 Overhead Lunges
25 Double Unders/75 Singles

Strength:
Deadlift-same #
5-5-5

WOD:
5 Rounds
10 Sdhp
20 Box Jumps

You've only got three choices in life: 

Give up......Give in.....OR Give it all you've got

Which do you choose?

Warmup:
6 Burpees
5 Situps
5 Burpees
5 Lunges per leg
5 Burpees
5 Air Squats
6 Burpees
20 Pass Throughs

Strength:
Back Squats-same #
5-5-5

WOD:
50 Pullups
Run 1 Mile
50 Pushups

Warmup:
Pass Throughs
Pushups
Back Extensions
Burpees
Ironcross
Samson Stretch

Strength:
Weighted Good Mornings

WOD:
150 Air Squats for time
Rest 5 Minutes
150 Situps for time

Rest Day!!!

Warmup:
Ring Dips
Back Extensions
Air Squats
Lunges
Samson Stretch
Ironcross

Strength:
Back Squat 7-7-7

WOD:
14 Minute AMRAP
7 Wall Balls
7 Burpee Pullups-No Floppies

Did you know....According to leading exercise scientist, THE BURPEE is the MOST EFFECTIVE exercise, as it targets all five dimensions of fitness: endurance, speed, agility, strength, and flexibility.

Strength:
1-1/4 Front Squats

WOD:
3 Rounds
400m Row
21 KB Swings
42 Situps

Warmup
As a Group
Jumping Jacks
Lunges
Situps
Plyo Pushups
Ring Dips

Strength:
Shoulder Press 7-7-7

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift @ BW
Push Press @ 3/4 BW
Try not to break up sets
This is not for time

Warmup:
As a Group
Pass Throughs
Pushups to plates
Box Dips
Air Squats
Ironcross

Strength:
Split Jerk 7-7-7

WOD:
"Cindy-ish"

3 Minute AMRAP of Cindy
5 Pullups
10 Pushups
15 Air Squats

Rest 3 Minutes

3 Minute AMRAP of Cindy

Rest 3 Minutes

3 Minute AMRAP of Cindy