WOD:
30 Back Squats
20 Pullups
10 Shoulder to Overhead
30 Front Squats
20 Pullups
10 Shoulder to Overhead
30 Overhead Squats
20 Pullups
10 Shoulder to Overhead

Strength:
Snatch 1RM

WOD:
12 Minute AMRAP
7 Hang Power Snatches
14 Burpees
21 Situps

Strength:
Deadlift

WOD:
"Kelly"

5 Rounds
400m Run
30 Box Jumps
30 Wall Balls

Rest Day!!!

Pick a weakness and work on it

Strength:
Snatch 2-2-2-2-2-2-2-2-2-2

If you feel like you need a little extra work
Run 1 Mile for time when complete.

Strength:
Shoulder Press 7-7-7

WOD
5 Rounds
5 Push Jerks
10 Toes to Bar
15 Double Unders

Strength:
Back Squat 7-7-7 Same#

WOD:
Run 800m
5 Deadlifts
30 Situps
5 Deadlifts
Run 400m
5 Deadlifts
30 Situps
5 Deadlifts
Run 800m

Foam Fest Run!!!!

NO 9AM CLASS TODAY!!!


Strength:
Bench Press 5-3-1+

WOD:
10 Minute AMRAP
5 Burpees
10 Goblet Squats
5 Pullups-Strict


Rest...then not for time Row 1k

Rest Day!!!

Strength:
Deadlift 5-3-1+

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

Clean 5-3-1+

WOD:
Run 400m
Then...
5 Rounds
5 Hang Power Cleans
10 Pushups
15 Air Squats
Then...
Run 400m

Strength:

Push Press-5-3-1+

WOD: 

10 Minute AMRAP Ladder

3 Thrusters

3 Box Jumps

6 Thrusters

6 Box Jumps

9-9....12-12...15-15....and so on

Invitation to CrossFit OTS3

Partner WOD:
20 Minute AMRAP
90# 100m Farmer Carry
70# 100m OH Plate Carry
30 Pushups
30 Situps

Warmup:
Run
Ring Rows
Lunges
Pullups
Jumping Jacks
High Knees


Strength:
Clean 5-3-1+

WOD:
Tabata
Mountain Climbers
Air Squats
Pushups
Situps

Rest Day!!!

Warmup:
Row and Mobility

Strength:
OHS-5-3-1+

WOD:
5 Rounds
3 Hang Power Clean
10 Burpee Pullups

Warmup:
Row and Mobility

Skill Day: Pick on a weakness and work on it

WOD:
AMRAP in 10 Minutes
200m Run
50 Jump Rope Singles

Warmup:
Pullups
Pushups
Pass Throughs
Leg Kicks
Air Squats

Strength:
Back Squat 5-3-1+

"Team WOD J2"
3 Rounds for Time
62 Deadlifts
62 KB Swings
62 Wall Balls

13.5 Open WOD!!!

4 Minute AMRAP
15 Thrusters
15 Chest to Bar Pullups

If you complete three rounds in 4 minutes, you get an additional 4 minutes of work time...and so on and so on.

Makeup/Mobility Day!!!

Happy Be-lated Birthday Rampage

Warmup:

Strength:
Deadlift 3-3-3

WOD:
AMRAP 35 Minutes
3 Pullups
6 Pushups
9 Box Jumps
12 Situps

Happy Birthday Barricade!!!

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



1 PC + 1 FS+ 1 PP + 1 BS + 1 PP = 1 Cycle...Repeat this 7 Times which =  1 ROUND This is not for time. Once you start a cycle, DO NOT 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 be increasing the weight with each round.