Warmup:
Coaches Choice

Strength:
Front Squats: 5-4-3-2-1
Complete 30 Second plank between sets

Workout:
3 Minute AMRAP
Toes to Bar
-Rest-
3 Minute AMRAP
Situps

Warmup:
Foam Roll
3 Rounds
250m Row
10 Pushups
10 Pass Throughs
10 Toe Touches


Strength:
Push Jerks 5-5-5

Workout:
15 Minute AMRAP
15 Wall Balls
15 KB Swings
15 Box Jumps

Courtesy of SCF

Warmup:
1/2 Tabata
Mountain Climbers
Air Squats
Situps
Back Extensions
Good Mornings

Strength:
Back Squats 5-5-5

Workout:
5 Rounds
10 Back Squats
200m Run
10 Burpees

Courtesy of SCF

Strength:
Clean and Jerk
Build to a heavy single

Workout:
20 Shoulder to Overhead
200m Run
15 Shoulder to Overhead
400m Run
10 Shoulder to Overhead
600m Run

Rest Day!!!

Warmup:
Coach Led

Workout:
300
You choose 3 or 4 of the following movements
Situps
Air Squats
Burpees
Pushups
Toes to Bar
Wall Balls
Ring Dips
Box Jumps
However, you have to decide the rep count before you start the workout and you have to stick to whatever it is that you choose.

Warmup:
Foam Roll
Walking Knee Hugs
Inchworms
Air Squats
Pushups

Strength:
Strict Pullups
1-1-1-1-1-1
or
2-2-2-2-2-2
and
Front Rack Lunges
12-12-12-12-12-12

Workout:
21-15-9
Hang Cleans
Pullups
Box Jumps

Warmup:
500m Row
3 Rounds
10 Ring Rows
10 Air Squats
10 Situps
10 Back Extensions
10 Pass Throughs

Strength: Snatch
Choose from any variation
Hang power, hang squat, power, full, split or snatch balance
Work on form

Workout:
12 Minute Ladder
3-6-9-12-15-18….and so on
Pullups
Double Unders

Warmup:
500m Row
3 Rounds
10 Air Squats
10 Back Extensions
10 Situps

Skill:
Weighted Back Extension on GHD 7-7-7-7-7
Box Jumps for Height 2-2-2-2-2

Workout:
6 Rounds
6 Burpees
12 Deadlifts
200m Run

Warmup:
Foam Roll
CrossFit  NBD Warmup

Strength:
Front Squat
(use this to warmup to workout weight)

Workout:
16 Minute AMRAP
Odd Minutes: 4 Squat Cleans
Even Minutes: 6 Air Squats/ 6 Pushups

Open Gym!!

Warmup:
Foam Roll
Tabata Style
Air Squats
Mountain Clumbers
Toe Touches
Pass Throughs
Supermans
Tuck Jumps

Strength:
Deadlift 5-5-5

Workout:
750m Row for time
800m Run for time
500m Row for time
400m Run for time

NBD Warmup

Strength: 

Work up to workout #

Workout: 

500m Run

50 TTB

400m Run

40 BB Lunges

300m Run

30 HPS

200m Run

20 BB Lunges

100m Run

10 HPS

Courtesy of SCF

NBD Warmup: 

Skill Work: 

Pick a weakness and work for 10 minutes

Workout: 

12 Minute AMRAP

100m Run

5 Burpees

30 Double Unders

Mon, 4/7 -- HAPPY BIRTHDAY J.DANNER TWINS!!

Warmup:
  20 jumping jax
  200m row
  20 situps
  200m row
  20 pass thrus
  200m row
  leg circles - 10 each side

Workout:
Danner Re-mix Mix-up, in teams of 2:
  300 ball slams
  400m sandbag carry
  300 box jumps
  200 situps
  100 burpees

_

NBD Warmup:

Strength:
Deadlift: build to a heavy single in 12 minutes

Workout:
21-15-9
Deadlift
Knees to Elbows
400m Run between rounds (2)

Happy Birthday Barricade!

Choice A: 

Strength Day: Deadlift

Choice B: 

"Bear Complex"