Warmup:
2 Rounds
10 Back Extensions
10 Pass Throughs
10 Pullups
10 Air Squats
10 Pushups

Shoulder Press
3-3-3-Max-3-3-3

WOD:
21-15-9
Back Squats
Box Jumps

Courtesy of CrossFit Mayhem

OPEN GYM

Warmup:
400m Run
2 Rounds
10 Back Extensions
10 Pass Throughs
10 Pullups
10 Air Squats
10 Pushups

Strength:
Back Squat 3-3-3-3-3-3

15 Minute AMRAP
20 Overhead Walking Lunges
15 Burpees
10 Pushups

Rest Day!!!

Warmup:
3 Rounds
10 Pullups
10 Air Squats
10 Lunges
10 Pushups
10 Back Extensions

Skill work: Pick a weakness

WOD:
Lurong Makeup Day
-or-
21-15-9
Overhead Squats
KB Swings

Warmup:
3 Round
10 Pullups
10 Air Squats
10 Lunges
10 Pushups
10 Back Extensions

Strength:
Shoulder Press 5-5-5-Max-5-5-5

WOD:
5 Rounds
20 Dips
20 Situps

Courtesy of Crossfit Mayhem

Warmup:
3 Rounds
10 Pullups
10 Air Squats
10 Lunges
10 Pushups
10 Back Extensions

Strength:
Squat Cleans 3-3-3-3-3-3

WOD:
Lurong Makeup Day

-or-

10 Rounds
200m Run
50 Double Unders

Warmup:
3 Rounds
10 Box Stepups
5 Strict Pullups
10 Lunges
5 Strict Pushups
10 Situps
10 Back Extensions
Then...Run 200m quickly

Strength:
Front Squat 10-10-10

WOD:
5 Rounds
10 Back Squats
200m Run

Warmup:
Coach Led

Strength:
Power Clean form work

Workout
EMOM for 10 minutes
3 Power Cleans-Heavy but unbroken
10 Pushups or Ring Dips

Warmup:
Coach Led

Strength:
Shoulder Press
10 Sets of 3 at 60% of 1RM

WOD: Your Choice
Pick a Challenge WOD or

12 Minute AMRAP
3 Deadlifts
3 Pullups


Wod is a modification of Crossfit Mayhem 43013

Warmup:
3 Rounds
10 Air Squats
10 Ring Rows
10 Passthroughs
10 Bar Shoulder Press (very light0
10 Lunges
10 Box Jumps
Then 400m as fast as you can

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

WOD:
Your Choice-If doing a challenge consider WOD #1

#1
100 Burpees
100 KB Swings
No Strength

#2
50 Back Squats
40 Hang Power Cleans
30 Shoulder to Overhead

Open Gym!!!

Warmup:

3 Rounds
7 Pullups
14 Air Squats
7 Pushups
14 Lunges
Then....Complete 50 Double Unders

Strength:
Hang Power Clean 2-2-2-2-2-2-2

WOD:
50-30-10
Situps
Wall Balls
Toes to Bar

Warmup:
2 Rounds
10 Pushups
10 Back Extensions
10 Good Mornings
10 Situps
10 Air Squats
Rest...then complete 50 Double Unders

Strength:
Deadlift 5-5-5

WOD:
800m Run
500m Row
800m Run