Warm Up
Coach's Choice

WOD
:30 on/:30 off
x24
Row for Cals
Assault Bike for Cals
Sled push 

Post WOD
Mobility

Warm Up
:30
Easy Bike
Active Spiderman
Medium Bike
Push up to down dog
Fast Bike
Air Squats
+
Empty BB Warm Up

Mobility
PVC Pass Through
PVC OHS

Strength
Power Snatch to a heavy double 

WOD
For Time
20 Burpee Box Jump Overs 24/20
30 Power Snatch 75/55
40 OHS 75/55
50/35 Cal AB

Warm Up
:30
Jumping Jacks
Push up to down dog
Active Sampson
Active Spiderman
Inch Worm
Air Squat
+
Empty BB Warm Up

Mobility
Banded Chest Stretch
Banded Lat Stretch
+
Movement prep for Strength WOD

WOD
"Strict Lynne"
5 rounds of max reps
Max 1/2 BW Bench Press
Max Strict Pull Up
Rest 3 min between rounds

Warm Up
Rowing Biathlon
*Athletes will start by rowing/ biking 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap or 5 burpees before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner.
+
:20
Jumping Jacks
Inch Worm
Active Sampson
Active Spiderman
Air Squats
+
Booty Bands

Strength
Work up to a 6RM Front Squat

WOD
3RFT
24/18 Cal AB
12 Power Cleans 155/105 or 95/65
48 Double Unders/ 100 Singles

Warm Up
General Coach's Warm Up
+
:30's
Easy Bike
Active Spiderman
Medium Bike
Push up to down dog
Fast Bike
Active sampson
+
Empty Bar Warm Up

Mobility
PVC Pass Through
PVC OHS
+
Teaching of barbell cycling with the snatch

WOD
3 Rounds
AMRAP 3: Max Cal AB
AMRAP 2: Max Reps Power snatch 95/65 75/55
AMRAP 1: Max Reps Pull Up
Rest 2:00
*Score is total reps/calories completed

*THE DAY IS FINALLY HERE. ALL CLASSES WILL BE DOING OPEN WORKOUT 18.1

JOIN US TO WATCH AND/OR THROW DOWN FOR FRIDAY NIGHT LIGHTS AT 5:30PM
​

*Tonight Open workout 18.1 will be released. The 6:30pm CF class will come in and do the WOD right away and then watch the release at 7pm and proceed with any mobility they would like to do. All of the other CF classes will flow like they usually do. 

Warm Up
:20
Easy Shuttle sprint
Quad stretch
Knees to chest
Soldier Kicks

Medium Shuttle sprint
Walking Sampson
Walking Spiderman
Side Lunge

Fast Shuttle sprint
Air squat
high knees
butt kicks

Mobility/Movement Prep
Coach's Choice

WOD
30-25-20-15
Russian KBS 70/53
Sit Up
10m Shuttle Runs

Warm Up
:30's
Jumping Jacks
Active Spiderman
Single Unders
Push up to down dog
Double unders
Air squats
+
Empty BB Warm Up

Mobility
Wrist stretch
Front Rack Stretch
Squat Hold
+
Movement Prep and teaching of the split jerk

Strength
Clean and Jerk 1RM

WOD
5RFT
15 Cal Row
15 Thrusters 95/65

Warm Up
:30's
Easy Bike
Active Spiderman
Medium bike
Push up to down dog
Fast Bike
Active sampson
+
empty bb warm up

Mobility
Wrist Stretch
Front Rack Stretch
+
Movement prep and teaching for movements in WOD

WOD
AMRAP 15
15 Hang Power Cleans 135/95 95/65 *Something you could do unbroken when fresh
27/21 Cal Bike
15 C2B or Pull Ups
60 Double Unders/ 120 Single Unders

Warm Up
Foam Roller Dodgeball
+
:30's
Inch Worm
Active Sampson
Active Spiderman
Air Squat
Push up to down dog
+
Empty BB Warm Up

Mobility
Elevated Pigeon Pose

Strength
Work up to a heavy triple of traditional deadlift or sumo deadlift

WOD
Open Workout 11.2
AMRAP 15
9 Deadlifts 155/105
12 Push Up
15 Box Jump 24/20