Warmup:
3 Rounds
Run 200m
10 Burpees
10 Jumping Jacks
10 Pushups

Strength:
SDHP w/ Bar
5-5-5
Then work on Hand Stand Holds

WOD:
AMRAP: 20 Minutes
200m Run
25 Double Unders

THOUGHT of the DAY:
Likemindedness. What is it, you ask?! According to Miriam-Webster: having a like disposition or purpose : of the same mind or habit of thought. Why is it, do you think, that CrossFit has such a good community base -- other than the obvious facts that misery loves company & the 'more the merrier' when it comes to celebrations (of simple things like wod completion!!). The answer, in my opinion, is that it's likemindedness! We're a tight knit group, cheering each other on, providing support & encouragement, high-5ing each other after wods. Despite whatever else happens in our lives, we know each of us are there in the NBD box to improve ourselves. Whether it's just to improve time on a certain wod or to go to deeper depths and improve on oneself, WE are there for each other. Thanks to likemindedness!

Warmup:
CFWU x 3

Strength:
Bench Press
1-1-1

WOD: 12 Minutes
Complete the ladder
3-6-9-12-15-18-21...and so on
Push Press
Wall Balls

            JOKE of the DAY:
Q:  What do you get when you cross a goat
       and a CrossFitter?
A:  An athlete that's b-a-a-a-a-d to the bone!

Get out there, break a sweat, and and be like a goat today.

Warmup:
CFWU x  3

Strength:
Deadlift 1-1-1

WOD:
In 4 Minutes complete a 400m Run...With the remaining time, complete max reps of
Round 1: Air Squats
Round 2: Ball Slams
Round 3: Air Squats
Round 4: Ball Slams

Rest 1 Minute after each round...Keep a total score

Warmup:
3 Rounds
25 Jumping Jacks
15 Air Squats
10 Pullups
5 Toes to Bar

Strength:
Front Squat
5-5-5

WOD:
10-9-8-7-6-5-4-3-2-1
Pushups
Box Jumps
Situps

Strength Day!!!

-or-

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Situps
10 Spiderman Stretches
Mobility Work

Skill Work:
As many double unders as possible in 2 minutes

WOD:
Sprint 100m
10 Deadlifts
Sprint 100m
9 Deadlifts
Sprint 100m
8 Deadlifts
Sprint 100m
And so....7-6-5-4-3-2-1

Warmup:
2x CFWU

WOD:
Recovery Day

Team WOD: 100 of each exercise per person, but you can split reps up as you choose
100 Burpees
100 Air Squats
100 KB Swings
100 Situps

Warmup:
3 Rounds
10 Pullups
10 Pushups
10 Pass Throughs
10 Back Extensions
10 Air Squats
200m Run

WOD:
Run 800m
Then
10 Rounds
10 Pullups
10 Ring Dips
Then...
Run 800m

Warmup:
CFWU x 3

Strength:
Snatch
1-1-1

WOD:
EMOM complete 5 Box Jumps
with the remaining time do as many burpees as possible
Continue this until you complete 100 burpees

Warmup:
CFWU x 3

Strength:
Clean & Jerk 1-1-1-1-1

WOD:
5k Run for time
(going to do a walk/sprint method....sprint/run approximately 10 seconds...walk 20 and repeat during the run.)

Warmup:
10 OHS
10 Pushups
10 Pullups
10 Lunges
10 Pass Throughs

WOD:
"Dirty Thirty"
30 Wall Balls
30 Ground to Overhead 95/65
30 KB Swings 53/35
30 OH Squat 95/65
30 Burpees

Warmup:
3 Rounds
10 Situps
10 Burpees
10 Box Dips
10 Air Squats
10 Pullups
5 Cartwheels (if you can do them=)

Strength:
Bench Press:
1-1-1

WOD:
Run 800m
5 Rounds
10 Knees to Elbows
10 Sdhp
Run 800m

Warmup:
3 Rounds
10 OHS
10 Pullups
10 Pushups

Skill:
Handstand Holds
with or without the wall

WOD:
Amrap: 5 Minutes
Jump Rope Singles
Rest 3 Minutes
Amrap: 5 Minutes
Ball Slams
Rest 3 Minutes
Amrap: 5 Minutes
KB Swings

Warmup:
3 Rounds
10 Pass Throughs
10 OHS
10 Pushups
10 Knees to Elbows
10 Back Extensions

Strength:
Back Squat or Deadlift
5-5-5
Which ever you have missed recently

WOD:
5 Rounds
45 Barbell Overhead Walking Lunges
21 Burpees

Warmup:
10 Pass Throughs
10 OHS
10 Pushups
10 Knees to Chest
10 Back Extension

Strength:
Clean 3-3-3

WOD:
10 Rounds for time
10 Hang Power Cleans
10 Box Jumps
10 Situps