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WARM-UP 400 meter Run Walking Lunges 12 Squats 12 Glute Raises Russian Kicks 12 Shinbox Switch 12 Iron Cross 12 SCORPIONS Toe Touches Bear Crawls 12 PVC Good Mornings 12 PVC Windmills 12 PVC OHS Spiderman Lunges STRENGTH WORK Back Squat 1set x 2rep @75% 1set x 2rep @80% 3set x... READ MORE

WARM-UP 200 meter Run Walking Lunges 12 Squats 200 meter Run Toe Touches 12 Toe Reaches 200 meter Run 12 Iron Cross 12 SCORPIONS 12 Glute Raises 12 Shinbox Switch 30 PVC Floor Reaches Spiderman Lunges STRENGTH WORK Pause Front Squat 2set x 2rep @70% 4set x 2rep @75% WOD 170618F... READ MORE

WARM-UP 400 meter Run Walking Lunges 12 Squats Toe Touches 12 Glute Raises Russian Kicks 12 HR Push-ups Bear Crawls 12 Shinbox Switch 12 Toe Reaches 12 PVC Pass Arounds 12 PVC Good Mornings 12 PVC Windmills Spiderman Lunges 200 meter Run WOD 170618E For Time: 21 KB Step-Ups,... READ MORE

WARM-UP 3 Min of Double-Unders/Singles, then: 12 Squats 12 HR Push-ups 12 Glute Raises 12 Toe Reaches 12 Shinbox Switch 12 HR Push-ups 12 PVC Pass Arounds 12 PVC Good Mornings 12 PVC Pass Throughs 30 PVC Floor Reaches OLYMPIC WORK Push Press 2set x 3rep @70% 3set x 3rep @75% WOD... READ MORE

WARM-UP 400 meter run, then: 2 Rnds of: 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHS 10 Toes Reaches 10 Glute Raises 10 HR Push-ups Then: Baby Elephants OLYMPIC WORK High Hang Snatch 1set x 2rep @65% 5set x 2rep @70% Best You Skill Work: Snatch 5set x 3rep Clean &... READ MORE

WARM-UP 200 meter Run 12 Squats 12 Glute Raises 200 meter Run 12 Toe Reaches 12 Shinbox Switch 200 meter Run 12 PVC Pass Arounds 12 PVC Good Mornings 12 PVC Pass Throughs 12 PVC Windmills 30 PVC Floor Reaches Spiderman Lunges STRENGTH/OLYMPIC WORK Overhead Squat 3RM... READ MORE

WARM-UP 400 meter Run Walking Lunges Toe Touches Russian Kicks 12 HR Push-ups 12 Glute Raises 12 Iron Cross 12 SCORPIONS 12 Toe Reaches 12 PVC Pass Arounds 12 PVC OHS 12 PVC Good Mornings Baby Elephants STRENGTH WORK Overhead Squat 3RM 3-3-3-3… (Use as many sets of 3 as... READ MORE

WARM-UP 200 meter Run Walking Lunges Toe Touches 200 meter Run Russian Kicks Bear Crawls 200 meter Run 12 Glute Raises 12 Shinbox Switch 12 Iron Cross 12 SCORPIONS Spiderman Lunges STRENGTH WORK Pause Front Squat 2set x 2rep @70% 4set x 2rep @75% CROSSFIT INTRO #7 Snatch 5set x... READ MORE

WARM-UP 400 meter Run Walking Lunges Toe Touches Russian Kicks Bear Crawls 12 Glute Raises 12 Shinbox Switch 12 Toe Reaches 12 Iron Cross 12 SCORPIONS 12 HR Push-Ups 30 Floor Reaches Baby Elephants WOD 170605E 5 rounds for time of: 400 meter Run 25 Wall Ball, #20/14 (20 Min Time... READ MORE

WARM-UP 3 Min of Double-Unders/Singles, then: 2 Rnds of: 10 Squats 10 Glute Raises 10 Shinbox Switch 10 Iron Cross 10 SCORPIONS 10 Toe Reaches Walking Lunges OLYMPIC WORK Front Squat 3RM 3-3-3-3… (Use as many sets of 3 as needed) OR High Hang Snatch 2set x 2rep @70% 4set x... READ MORE