10 Wall Ball

200m Run

4 RFT

WOD:

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.

Regionals are at Del Mar Fair Grounds - Join us!

Foam Roll - Coaches Call

Strength:

Max Reps Strict Pull Ups

3 Rounds

Modify to kipping, bands etc

WOD:

20 SLDL KB or DB (10 & 10)

20 Alt Pistols (mod to Box pistols)

Bear Crawl Gym (about 200ft)

50 DU's

5RFT

Active Mobility 5 mins

10 Burpee Worms

Burgener Warm UP, PVC & Bar is able

Strength:

Snatch 5x5

WOD:

400m Run

15 Wall Ball

3RFT

Partner MB Squat Toss 50

Partner Junk Yard 7 of each

WOD:

"Annie"

50-40-30-20-10 

DU's & Sit Ups

(10 min Cap today)

Strength:

Floor Press 4/4/4

KB Renegade Row (36/52lb) 

Foam Roll

Hill Run

2013 Regionals Event #5:

21-15-9

DeadLift (315/205lb)

Box Jumps (30/24")

Jog Block

10 Inch Worms 5 Push Ups each

20 Perfect Lunges

30 Squats

Strength:

Front Squat 5x5

WOD:

10 Burpees

20 KB Swings

3RFT

Coaches Call

Hero WOD:

"Tumlinson"

200m Run

11 DB Burpee Dead Lifts (60/40lb)

8 RFT

8min AMRAP

8 Close Hand Push Ups

80 DU's (x2 singles)

WOD:

8min AMRAP

10 Ring Dips

10 Wall Ball (15/20lb)

Coaches Call Active Mobility

WOD:

800m Run

40 Stump Jumps

30 Hollow Rocks

10 TGU

40 Stump Jumps

30 Hollow Rocks

10 10 TGU

2RFT

25 MB Cleans

25 Back Extensions

25 Pikes

2RFT

Strength:

Deadlift 5x5

WOD:

500m Row

50KB Swings (unbroken)

2 rounds - try to beat time

Active Mobility - Coaches Call

WOD:

For time:
100 ft Walking lunge
50 Push-ups
50 Lateral Hops over Parallette or KB
25 Knees to elbows
5 Muscle Ups or Body Blasters
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

50 DU's

5 No Hand Burpees

5 Pull Ups

10 Push Ups

10min AMRAP

Strength:

Press: 1/1/1/1

Push Press 2/2/2/2

Push Jerk 4/4/4/4

Core/Fun: (if time allows)

Jog Block

100 Sit Ups

Rest Day :)

27 Box Jumps (24')

20 Burpees

11 Squat Cleans (145lb)

4 RFT

400m Run

40 Wall Ball

2 RFT

WOD:

"Lynne"

5 Rounds Max Reps

Body Weight Bench Press

Pull Ups

Coaches Call - Active mobility Drills

WOD:

1 Minute Stations

Parallete Push Up Jump Jump

Ring Dips

Tire Flips

Rope Waves (single arm)

KB Swing

Row

Goblet Squats (if needed)

50 Lunges

5 Single Arm Push Up Each Arm

10 Pull Ups

2 RNotFT

Strength:

DeadLift 8/6/4/4/2/1/1

Stretch!

at least 10 minutes

Warm Up:

Foam Roll

Strength:

Power Clean 3x3

Squat Clean 3x3

WOD:

3 Burpee Pull Ups

6 Sit Ups

9 OH Squats (light)

15AMRAP 

100 DU's (x3 singles)

50 Squats

25 Push Ups

2 RFT

Mobility:

Shoulder Mobility

WOD:

7 MU's (mod Bar Mu's or jumping)

400m Run

3 RFT

800m Run

50 Burpees

40 Pull Ups

30 One Legged Squats

20 KB Swings

10 HSPU

Repeat exercises

Run 800m

200m Run

10 Inch Worms

20 Perfect Lunges

NOT for Time

WOD:

5min AMRAP

5 Squats

10 K2E

rest 2 minutes

5 min AMRAP

5 Box Jumps

10 Dips

Rest 2 minutes

5 min AMRAP

5 Leap Frogs

10 Pikes

Rest 2 minutes

5 min AMRAP

5 Step Ups

10 Spidermen (1 push up, right knee right elbow, 1 push Up, left to left =2)

Rest 2 minutes

5 min AMRAP

5 CandleSticks

10 DB Clean & Jerks Alternating Hands

1 minute Plank

100 Sit Ups

Strength:

Push Press 4/4/4

Split Jerk 4/4/4/4

Compare to 4/8/2013

Fun:

"Raise the Roof"

1-10 Push Ups, then 10-1

Active Mobility - Mobilize Shoulders, Traps, Lats

WOD:

40 Rain Dance Taps On KB

20 Alternating Goblet Side Lunges

10 Pull Ups

200m Run

AMRAP 15Minutes

Gymnastics:

Skin The Cats 3 reps 5 sets

10 MB Squat Cleans

30 DU's (x3=singles)

3RFT

Strength:

Power Snatch 3/3/3/3/2/1

WOD:

5 Squat Snatches

10 Sprawls over Bar

30 Fluter Kicks

4RFT

Active Mobility

then:

25 Squats

25 Jump Jacks

25 Hollow Rocks

2 Rounds Not for Time

Practice:

Snatch Technique - 5-10minutes

WOD:

800m Run

50 Wall Ball

3RFT

Partner Carry 100m, Switch, PArtner Carry Back 100m

Partner Carry Plate 200m, switch when needed - 10 Squats per switch

2 rounds

Strength:

Back Squat 5x5

Fun:

EMOM Switching PArtners

150 Box Jumps - other partner Lunging

Fastest Time wins

Active Mobility

WOD:

400m Run

40 Push Ups

4RFT

Practice/Fun:

L Holds 

Mobilize Shoulders, Chest & Glutes

WOD:

50 DU's

20 Pull Ups

20 KB Swings

20 Hollow Rocks

50 Mtn Climbers

4RFT

25 Body Blasters

Practice:

Ring Push Ups

5-10 reps, 5 sets

Strength:

Bench 5x5

Fun:

200m Run

25 Ball Slams

3RFT

100 Jump Jacks

100 Squats

100 Mtn. Climbers

Practice:

Pistols & HSPU

WOD:

10 Alt. Pistols

10 Power Cleans (79/133lb)

7RFT

Warm Up:

15 Burpees

100m Run

15 Sit Ups

5RFT

Strength:

OH Squats

5x5

Core WOD:

1 Minute Plank

1 Minute DU's

5 Rounds

Members 9am:

2 Team Man-OverBoard Race

One member rows 250 other members collect reps.  Team with most reps wins.

Tire Flips

Parallette Dips

Single Arm Rope Waves

Push Ups

Ball Slams

Strict Press (35/55)

Box Jumps

KB Swings

Sit Ups

Active Mobility

WOD:

50 ManMakers

Run Block

50 K2E

50 DU's

20 Alternating Reverse Lunges

3 RFT

WOD:

21-15-9

Front Squats (79/133lb)

Burpees

Hollow Rocks

Extra Credit:

50 Alternating Pistols

Warm Up:

Mobilize Hips & Hamstrings

Strength:

DeadLift 5/5/5/4/4/2/2

WOD:

15 Back Extensions

30 SIt Ups

3RFT

Warm Up:

10 Burpee Worms

400m Run

*Burpee Worm= Hands on Floor, Jump Back, Slow Close Grip Push up, Lay on Ground, Point Toes, Press Chest off Floor, Lay Back Down, Legit Strict Push Up, Butt Up (T-P, - Down Dog), Walk Hands to Feet - 

Active Mobility for OHS

WOD:

10 Push Ups

10 Pull Ups

10 OHS (moderate weight, perfect form)

15 Min AMRAP

30 DB or KB Single Arm Push Jerk

as a group 5 then switch

Strength:

Push Press 3/3/3/3

Push Jerk 4/4/4/4

Fun:

100 Alternating Step Ups

Make sure hip and knee are locked at top of box.

WHOLE 30 Day #6 

Members Only 9am:

WOD:

100 Wall Balls(20, 16)

90 Hang Power Clean (95, 65)

80 KB Swing

70 Sit Ups

60 Push Jerks

500m Run (each)

40 Wall Ball (20,16)

30 Hang Power Clean (95, 65)

20 KB Swing

10 SIt Ups

WOD:

400m Run 

40 KB Swings

2RFT

200m Run

20 Burpees

3RFT

Strength:

5 mins max squats

WORKOUT 13.5

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Notes

Please be sure to watch the entire workout instruction video (above).

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Warm Up:

Foam Roll

Active Mobility - Coaches Call

WOD:

Run Block with Med Ball

100 DU's (3x singles)

75 Pikes

50 Box Jumps

25 Dips

3 RFT

Warm Up:

42 DU's

42 Wall Ball

42 42 Sit Ups

42 Close Hand Push Ups

400m Run

Strength:

Thrusters

4/4/4/4/2/2

Core/Practice:

Skin the Cats

Hard boiled eggs are a great snack.  Drink Lots of Water!

Warm Up:

25 MB Squat Cleans

200m Run

10 Hollow Rocks

3RFT

WOD:

3 Squat Cleans (99/153lb)
10 Burpee pull-ups

5RFT

9am Members Only:

WOD for Seargent Jennifer Duke:

9-11

Partner and Team WOD:

Each Parter has 1 minute to do 9 Burpees and 11 Lunges 10 Rounds

If a partner goes over time limit extra round at end of WOD

After each Team has done 20 sets, however many people in Class x 25 squats for each

so 10 people 250 squats, 20 people 500 Squats EACH - O Boy!

WEAR RED WHITE & BLUE to Support Jennifer Please!!

200m Run

25 Squats

10 Push Ups

3 RFT

Strength:

Back Squat 5x5

HSPU
10 min to find max HSPU or Practice

WOD:

50 DU’s
5 HSPU

5RFT

Active Mobility

Games WOD 13.4:

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Equipment

To complete this workout you will need:
• A barbell that is loaded to the appropriate weight for your division
• A pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for the Men, 43 kg for the Women, 52 kg for the Masters Men, 29 kg for the Masters Women.

20 Squat Snatch w PVC

20 Lateral Hops

3RFT

WOD:

"Fight Gone Bad"

1 minute Each Station

3 RFT with 1 minute Rest

Row (for calories)

SDHP (45/75lb)

Wall Ball

Box Jump

Push Press (45/75lb)

KB Swing Technique Refresher then:

EMOM 10 KB Swings for 7 minutes

Strength:

Press 3/3/3/3/3

DeadLift 3/3/3/3/3

Fun/Core:

T2B Technique Refresher then;

EMOM 10 T2B or rings for 7 minutes

Active Mobility & Drills

Kiwi & Aussie WOD:

Members 9am:

Warm Up:

Funness with Balls :)

Laura LaFranchise Birthday WOD:

"Frannie"

 21 Thrusters (65/95lb)

Shoulder Mobility

then: 25 Squats, 20 Lunges,

finish 400m Run

3 RFT

WOD:

5 KB Snatches Each Hand

10 Push Ups

15 Sit Ups

20 Box Jumps

25 KB Swings

4RFT

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups

Additional Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Mobilize Shoulders/Chest/Lats - MRL, Band, Smashing & Active

Candle Stick Rolls

Scorpion Inch Worms

Job Block

WOD:

Plate Overhead walk, 200m
PVC on Back Walking lunge, 150m
Heavy Farmer carry, 100m
25 Pull Ups

3RFT

25 Wall Ball

50 Mtn. Climbers

4RFT

Strength:

Clean & Jerk 3/3/3/2/2/2/1/1

(** 5x5 light for competitors)

WOD:

50 DU's

25 K2E

4RFT

Coaches Call Mobility & Active Warm Up

WOD:

"Barraza"

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps (scaled 221/153lb)
6 Burpee Bar Muscle Ups (modify to Body Blaster Chest to Bar or MU)

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

300 DU's

250 KB Swings

200 Sit Ups

150 Dips

100 Ball Slams

50 Pull Ups

10 Hollow Rock PVC to Leg Thread

15 OH Squat PVC

20 Sprawls

2Rnot4T

Strength:

Bench Press

8/6/6/4/4/4

WOD:

5 Seated Press DB

10  Alternating Renegade Rows (same DB's)

200m Run

5RFT

Active Mobility

Workout 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

5 Push Ups

10 Wall Ball

4RFT

Strength:

KB Press (each arm) to 4 OH Squat,  3 sets

OH Squats 3-3-3-3

Fun/Core:

400m Run

3 minute Plank Hold

Active Mobility on Own - 5 minutes

then:

20 Pistols - mod to Box Pistols

10 Box jumps

5 T2B

10min AMRAP

WOD:

Max Reps - Back Squat your Body Weight

20 Walking Hand Stand Steps

400m Run

15min AMRAP

Jog Block with Med Ball

20 Med Ball Squat Clean Thrusters

30 Pull Ups

Strength:

Push Press & Push Jerk 

6 sets

WOD:

Max Reps Ground to OverHead (65/95) **advanced (94/133)

60 seconds on 30 off 3 rounds

2 minutes rest, then:

Max Reps Sit Ups - anchored & weighted

60 seconds on 30 off 3 rounds

Feel free to come, bring a freind and get a great workout!

9am Members Only:

2 person team, 1 working at a time

Buddy Carry 800m, switching every 100m
50 Body Blasters
75 10′ medball chest pass 14/10
accumulate 200 seconds of HS Hold (against wall or parter hold)
200m OH Plate Lunge 44/22lb, switching every 50m
10, skin the cats or 5 Mu's

25 OH PVC Pipe Squats

25 Lateral Hops over Bar

200m Run

4 RFT

WOD 2:

10 Pull Ups

10 Box Jumps

10 Ring Dips

5RFT

WOD 3:

Cat's House of Pain (core)

5 exercises - one minute each

1 or 2 rounds depending on time

Active Mobility - Coaches Call

WOD:

CrossFit Games 13.1

17 minute AMRAP of:
40 Burpees 
30 Snatch, 75 / 45 lbs 
30 Burpees
30 Snatch, 135 / 75 lbs 
20 Burpees
30 Snatch, 165 / 100 lbs 
10 burpees
Max rep Snatch, 210 / 120 lbs 

Butterfly Chest-to-Bar Pull-Ups x 10-15 reps (practice if not there yet)

L-Sit x 30-45 seconds

Burpee to a Plate x 10 reps

3rounds Not for Time

Strength:

Deadlift 5-4-3-3

Fun:

50 Sit Ups

40 Hollow Rocks

30 Back Extensions

400m Run

40 Mtn Climbers

3RFT

WOD:

15 Push Ups

20 KB Swings

25 Sit Ups

30 Lunge Hops (total)

15min AMRAP

1 minute DU's

1 mintue Squats

3 Rounds for Reps

Strength:

Back Squat 5-5-5

WOD:

3 Forward Rolls

5 Wall Climbs

7 Toes 2 Bar

9 Box Jumps

5 RFT

Brandie's Back & Missed you All - BEAT DOWN :)

WOD:

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

100 Sit Ups

1 Minute Plank (use your Iphone or count legit)

75 DU's

1 minute Plank

50 T2B

1 Minute Plank

25 Bear Crawl Steps (each hand)

1 Minute Plank

2 Rounds - 30 minute Cap

Acitve Mobility Drills

WOD:

"Squat a Ton & Run"

Four rounds for time of:

200m Run

20 OH Step Ups

4RFT

Strength:

OHSquat 8/6/4/2/2

Refer to 2-4 for weights, lift more!

1 minute Plank

30 second Back Extension on Bosu or Ball

3 Rounds

WOD:

Hill Run - gym to top and back

30 Hollow Rocks

20 Wall Ball

3RFT

Mobilize:

Chest and Lats

50 Jumping Jacks

50 KB Swings

WOD 1:

21-15-9

Squats

Sit Ups

Pull Ups

WOD 2:

21-15-9

OHS (65/95)

Burpees

Coaches Call Active Mobility

50 PVC Pipe DeadLifts - Together until Coach Cat is Happy with your form...

Strength:

Push Press

3/3/3/3/3

Fun:

Raise The Roof

10-1, 1-10

Active Mobility - Coaches Call

WOD:

"Fight Gone Bad"

1 minute stations, counting reps & calories on Rower for score

3 rounds - higher score each round

1. Wall-ball, 10 ft target (20/14)
2. Sumo deadlift high-pull (75/55)
3. Box jump (24″, 20″)
4. Push-press (75/55)
5. Row (Calories)

150 Du's (3x's singles)

25 High Pulls PVC

25 OH Squat

Strength:

Squat Snatch 5/5/3/3/3

Fun / Skill:

50 HSPU

50 Pistols

25 Man Makers

2 Mile Run

WOD:

10 K2E

11 Push Ups

7min AMRAP

Mobilize!  Smash, MRL, Roll, Band, Etc..  10 minutes

Strength:

OH Squats 3/3/3/3 

WOD:

5 OHS (65/95lb)

10 KB Swings

5 Leap Frogs

200m Run

5RFT

8 PVC Squat Snatches

10 PVC OH Step Ups

20 V Ups

2 RFT

WOD:

8 Clean & Jerks (65/95lb) alt feet - split

10 Box Jumps

20 Sit Ups

18min AMRAP

9am Members:

Warm Up:

300 Partner Alternating Wall Ball

Partner WOD:

8 Pull Ups

16 DeadLifts (133/221)

8 Push Ups

16 Rounds - alternating partners

Active Mobility

Practice:

Ring Dips

WOD:

50 Hollow Rocks

400m Run

4RFT

1 minute each, 3 rounds

Ball Slams

PVC Pipe OH Squat

Strength:

OH Squat 5/5/3/3/3

Split Jerks 4/4/4

Core:

10 Skin The Cats

Shoulder Smash, CHest and Lat mobility

WOD:

10 Hang Cleans (79/133lb)

10 Pull Ups

200m Run

3 RFT

2 minute Rest

then:

10 Burpee Bar Overs

10 Bar Roll Outs

40 lateral Hops Over Bar

3RFT

24 Squats 

36 Sit Ups

3 RFT

WOD:

12 FS 

24 T2B

36 KB Swings

48 Du's

36 Anchored Sit Ups

24 KB FS (12 each side)

12 Sprawls

3 RFT

30 Double Push Up Burpee Box Overs

Strength:

Push Press 5/5/3/3/3

WOD:

30 BJ's

20 Push Press (89/133lb)

30 Dips

AMRAP 15min

9am Members:

Warm Up:

Plank Off

100 Sit Ups

2 Rounds

WOD 1:

20 Partner Alternating Squat Snatches

20 partner Leaping Burpee Frogs

4 Rounds

WOD 2:

Seated DB Press 10 x 4 sets

Between Rounds 5 Muscle Ups

8 Body Blasters

40 OH Walking Lunges (22/33lb Plate)

3 Rounds for PERFECTION!

Strength:

Back Squat 8/6/4/4/4

Fun:

Walk On Hands or Wall Climb

10 minutes

40 DU's

400m Run

80 DU's

WOD:

5 KB Snatch to OH Squat

35 Squats

5 Roll Ups

7 RFT

5 Hang Cleans (45/65lb)

10 Burpee Box Jumps

9min AMRAP

Strength:

SDHP 5x5

Pull Ups 10x5sets

1 min Plank Hold

30 sec Superman hold

1 min Squat Hold

5 Rounds

Strength:

Clean & Jerk 4/4/4/4/4

Fun:

1 min Lunge Hops

30 sec L Hold

1 min Sit Ups

5 Rounds

200m Run

20 PVC OH Step Ups

4RFT

Strength:

OH Squat 8/6/4/4/4/4

WOD:

6 OH Squats (65/95lb)

9 KB Swings

12 K2E

10min AMRAP

Bring a Friend and Get a Great Workout!

9am Members

Warm Up:

Partner Wall Ball Sit Ups 3 minutes Max Reps

Partner Tire Flips 3 minutes Max Reps

Partner Push Press Wall Ball 3 minutes Max Reps 

Strength:

Back Squat 8/6/5/5/3/3

Fun:

Partner 600m Heavy Farmers Carry 

for each switch or drop - each partner 5 Burpees at end.

Active Mobility, Smashing of Chest & Quads, Lat Openers

WOD:

400m Run

20 KB Swings

50 Mtn Climbers

5RFT

"Annie"

50-40-30-20-10

DU's & Sit Ups

WOD:

"Angie"

Perform for time:

> 100 Pull-ups
> 100 Push-ups
> 100 Sit-ups
> 100 Squats

*You must complete all reps of the first movement before moving to the next.

25 Double Push Up Burpees

50 DU's

2 RFT

Core:

Max L-Sits (3 variations)

refer to 1-2-2012

Skill:

Max MU's 2 Sets

Modification: Max Ring Dips & Pull Ups 2 Sets

Strength:

Max HSPU 2 sets

Modification: Max HS Hold 2 sets

Fun:

50 Alternating Pistols

29 Squats

29 Wall Ball

29 Walking Lunges Each Foot down sidewalk, finish 400m

2RFT

Strength:

Thrusters 1-1-1-1-1-1

Core:

100 Windshield Wipers

20lb Thrust Throws - max

15 mins

WOD:

Hill Run - Bottom to Top

8 MU's

18 Snatches (65/95lb) (Adv. 79/133lb)

2 RFT

9am Members Only:

Warm Up:

"Deck of Cards"

Strength:

Push Press 8-6-4-4-4

Practice/Strength:

Pull Ups - Weighted Pull Ups

Warm Up:

100 Squats

WOD:

30 Alternating Pistols (modify to side box if needed)

25 Burpees

30 Second Plank Hold

25 Broken Thrusters (35/45lb)

30 Second Plank Hold

25 V-Ups

30 Second Plank Hold

25 Snatches (35/45lb)

2 RFT

Please Tell a Friend!

Sweatshirts & T-shirts - order going in Friday

Partner Warm Up:

200 DU's - Partner Holds Superman

Partner WOD:

200 OH Walking Lunges (22/44lb plate) partner does Dive Bomber Push Ups

100 Squat Cleans (65/95lb) partner Holds Push Up with one leg off ground

Partner Fun/Core:

200 Leg Throw Dows

Warm Up:

20 Squats

20 Jumping Jacks

5 RFT

WOD:

"Jackie"

1000m Row

50 Thrusters (45lb)

30 Pull Ups

Stager Start Times based on Rowers

Warm Up:

800m Run

Strength:

Front Squat 4/4/4/3/3/3

OHS 4/4/4

Finish:

800m Run

Try to beat time

Please Tell a Friend.

T-Shirt & SweatShirt Orders being Taken

Warm Up:

25 Wall Ball

10 Burpees 

3 RNotF

WOD:

"Fran"

21-15-9

Thrusters & Pull Ups

Fun/Core:

L-Holds

Star Planks

9am Members Only:

Coaches Call Active Mobility & Drills

WOD:

"Arnie"

21 TGU Right Hand

50 KB Swings

21 OHS Left Hand

50 KB Swings

21 OHS Right Hand

50 KB Swings

21 TGU Left Hand

RX = 2 pood KB

Can use DB or class will be in 2 heats if not enough KB's

10am Free Intro Class:

Warm Up:

5 minutes Jump Rope

10 Minutes Active Mobility & Drills

WOD:

1 minute Squats

1 minute Plank Hold

200m Run

1 Minute Push Ups

1 Minute Sit Ups

200m Run

1 Minute Dips

1 Minute Box Jumps

200m Run

Please tell a Friend.

T-Shirt & Sweatshirt Orders being taken.

Warm Up:

40 Burpee Toes 2 Bar

Practice/Strength:

Ring Dips

WOD:

100 Box Jumps (24/30")

EMOM 10 Push Ups

Sweatshirt & T-shirt orders  - sign up!

Warm Up:

200m Row

2 RFT

Active Mobility/Foam Roll between rounds

Strength:

Deadlift

8/8/6/6

WOD:

5 K2E

10 KB Swings

15 Squats

5RFT

Sweatshirt & T-Shirt Sign Up Now

Warm Up:

50 Burpees

Strength:

Thrusters 5/5/4/4/3/2

WOD:

400m Run

9-15-21

Front Squat (65/95lb)

Push Press (65/95lb) 

Sweatshirt & T-shirt Orders - sign up

Warm Up:

Lat Chest & Shoulder Mobility

Practice:

Pull Ups

WOD:

4 Pull Ups

24 Ball Slams

48 DU's

15min AMRAP

SweartShirts & T-shirt Order - Sign Up Now

Warm Up:

Active Mobility - Coaches Call

WOD:

"CrossFit Total"

Back Squat

Press

Deadlift

3 single rep attempts - total of all three scores

9am Members Only:

Relay Race

Tabata This!

Warm Up:

400m Run

Plank Hold Group Challenge

2 Rounds

Strength:

Clean & Jerk w KB or DB. 5 each Hand, 5 sets

Clean & Jerk 5 reps 3 sets

Core/Fun:

50 Windshield Wipers

Hold L Hang or Sit from Bar or Rings

Warm Up:

50 Jumping Jacks w Squat

Skill:

Muscle Ups, Bar & Ring (15minutes)

Strength:

Back Squat 5-5-3-3-2

WOD:

50 Squats

7 MU's

10 Hang Snatch (65/95lb)

3 RFT

Warm Up:

Foam Roll, Erectors, Traps & Chest Mobility

Max Height Box Jump (10 minutes)

Strength:

Push Press 4-4-3-3-2-2

WOD:

5 Push Press (65/95)

10 Lateral Sprawls

AMRAP 9 Minutes

10 minutes of Practice Your Choice

5 Minutes Hand Stands

WOD:

100 DU's (x5 singles)

50 Man Makers (push up, row, push Up, row, Squat Clean Thruster)

50 KB or DB Swings (heavy)

100 Sit Ups

 Warm Up:

Active Mobility, Burgener Warm Up

WOD:

“The Other CF Total”

1 rep max Squat Clean

1 rep max Bench Press

1 rep max Overhead Squat

Warm up with a few reps for each exercise. You then have three attempts at a one rep max. Post your results to comments!

Competititon/Extra Credit:

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. 
Buddha 

January Goals & Planning this morning at 830am

9am Members Only:

Warm Up Circuit:

Ring Rows

Burpees

Ball Slams

Pringles

Good Morning

2 Rounds, 1 minute Stations 

Strength:

Front Squat

5/5/5/3/3/3

In Between Lifts;

20 Alternating Pistols

200m Row

20 Pull Ups

4 sets - not for time

January Goals Discussion & Planning Saturday 1-5 at 830am;

Bring your goals and lets make a plan. 

Anyone up for a Challenge?  Strength Gain?  Weight Loss?  Improved Fran Time?  

Warm Up:

20 MB Press Run to end of street 20MB Press, Run Back

3 RFT

Strength/Practice:

Ring Dips

WOD:

"J.T."

21-15-9

HSPU

Ring Dips

Push Ups

January Goals Discussion & Planning Saturday 1-5 at 830am;

Bring your goals and lets make a plan. 

Anyone up for a Challenge?  Strength Gain?  Weight Loss?  Improved Fran Time?  

Warm Up:

Shoulder Smash, Lat Foam Roll

WOD:

10 T2B

10 Snatches (55/75lb)

10 Wall Ball

5RFT

Practice/Core:

Skin the Cats

3/3/3/3/3

January Goals Discussion & Planning Saturday 1-5 at 830am;

Bring your goals and lets make a plan. 

Anyone up for a Challenge?  Strength Gain?  Weight Loss?  Improved Fran Time?  

Warm Up:

24 Squats

24 Push Ups

24 Walking Lunge Steps

400m Run 

2 RFT

Strength:

Thrusters 1-1-1-1-1-1

Practice / Core:

L-Holds 

6 Max Holds

The primary role of the "core" in real world activities is midline stabilization. The L-hold is nearly ideal for developing "core strength." Demonstrated here are four variations, each with slightly different demands.

Regular Hours Tomorrow

Happy New Year!

Buy one month at $180, get one month FREE - today is the last day!!

Last Chance for buy 1 $180 month, get 1 free. Deal Ends 12-31.

9am Members Only

100 DU's

90 Squats

80 Sit Ups

70 Dips

60 Jumping Pull Ups

50 Box Jumps

40 Push Ups

30 Hang Cleans (65/95lb)

20 OH Squats (65/96lb)

10 Burpee Box Overs

2RFT

FREE Class at 10am:

200m Run

20 Squats

20 Sit Ups

10 Burpees

3RFT

Regular Hours Today

Closed 12-30 thru 1-1

Warm Up:

25 Burpees

25 Body Blasters

WOD:

400m Run

25 Push Ups

25 Ball Slams

4 RFT

regular hours today 

Buy one month get one free till 12-31-2012 (new memebers only)

Warm up:

"Karen" 

150 Wall Balls

Strength:

Back Squat 5/5/5/5

Fun:

150 sit ups 

Contact Catherine for Open Gym Hours

Regular Hours 12-27 thru 12-29, Closed 12-30 thru 1-1

Merry Christmas

2 for 1 Deal, buy one month, get one FREE - new members Only

Offer Expires 12-31-2012

Contact Catherine for Open Gym Hours

Closed 12-23 thru 12-26, Regular Hours 12-27 thru 12-30, Closed 12-31 thru 1-1

Closed 12-23 thru 12-26, Regular hours 12-27 thru 12-29, closed 12-30 thru 1-1

WOD:

"Cindy"

5 pull Ups

10 Push Ups

15 Squats

AMRAP 20min

Beginners Class:

5 Push Ups

10 Squats 

15 Sit Ups

15min AMRAP

Closed 12-23 thru 12-26, regular hours 12-27 thru 12-29, closed 12-30 thru 1-1

Warm Up:

500m Row x2

Strength:

Hang Cleans

3/3/3

WOD:

10 Hang Cleans (65/95lb)

20 Mtn Climbers

40 Lunge Hops

12min AMRAP 

Closed 12-23 thru 12-26, regular hours 12-27 thru 12-29, Closed 12-30 thru 1-1

Warm Up:

Coaches Call Active Mobility

WOD:

Buy In:

400m Run

20 Pull Ups, then;

10 T2R or T2B

20 Alternating Pistols

30 KB or DB Swings

40 Squats

50 Sit Ups

2 Rounds 

Cash Out:

400m Run

20 Pull Ups

Get Started Today, Free Private Intro - call 858-459-2158 or email info@sharpefitness.net

Holiday Hours: Closed 12/23-12/26.  Regular Hours 12/27-12-29.  Closed 12/30-1/1.

WOD 12-19-2012

Warm Up:

5 Burpess

10 Strict Push Ups

15 Box Jumps

AMRAP 7 Min

Gymnastics:

Ring Dips 8-10 reps 5 sets

WOD:

5 Bar Facing Burpees

10 Good Mornings (45/65)

15 Box Squats (79/133)

5 rounds NOT for time

If you haven't told us your holiday travel plans yet - please do so we can plan classes.

ThanksGiving Hours - Thursday Closed, Friday 9am Only, Saturday regular hours

Staring Monday 11-19 6pm Only Evening Class (mon-thur)

Members Only 9am

Warm Up:

Coaches Call

Partner WOD:

300m Run

30 Squat Cleans (79/133lb)

45 Roll Ups

60 Pull Ups

75 Leg Throw Downs

2RFT

Its the 3day Breast Cancer Walk, so traffic & parking may be a bit crazy.  Allow extra time.

FREE Beginners Class Saturday at 10am

ThanksGiving Hours - Thursday Closed, Friday 9am Only, Saturday regular hours

Staring Monday 11-19 6pm Only Evening Class (mon-thur)

"The Wheel Chair"

Warm Up:

5 Box Pistols each leg
10 KB DeadLifts
5 Rounds NOT for time

Strength:

Back Squat
20reps 3 rounds (set weight of 79/133lb)
scale back if needed

Fun:

100 Sit Ups

ThanksGiving Hours - Thursday Closed, Friday 9am Only, Saturday regular hours

Staring Monday 11-19 6pm Only Evening Class (mon-thur)

Warm Up:

Coaches Call mobility

Practice/Skill:

Rings

WOD:

5 Ring Dips

10 OHS (45/65lb)

15 Tuck Jumps

16min AMRAP

200m run

20 Wall Ball

200m Run

20 MB Cleans

Strength:

Thrusters 4-3-2-2-1-1-1

OPTIONAL:

 OC Throwdown #2

30 Squat clean & Jerk (155/105lb)

30 Bar Facing burpees

5min AMRAP

200m Run

20 DU's

10 Shldr Passthru's

2RFT

WOD:

Skin the Cats

Rope Training

Lateral Push up with Jump Over

Row

Box Jumps

1 minute stations, 1 minute break after 5 minutes 2RFT

Strength:

DeadLift

5 rounds 3 reps

Hill Run 

2x

WOD:

SDHP & Sit Ups

1 SDHP, 2 Sit ups

2 SDHP, 4 Sit Ups

etc... 6min AMRAP

FUN:

Tabada T2B

Please come, bring a friend and get a great workout.

9am Members Only:

TBD -

Achilles smash with KB, shoulder smash

Skill:

Strength: 

Strength:

WOD:

WOD:

Skill:

WOD 1: 

WOD 2:

Skill:

WOD:

Please come, bring a friend and get a great workout!!

MEMbers Only 9am:

Warm Up:

Active Mobility

Partner WOD 1:

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

5 Burpees

When the second team member finishes, the first person can start WOD 2

WOD 2:

2:00 to find Max Clean & Jerk

Team with lowest combined time from WOD 1 and most weight lifted wins!

Coaches Call

WOD:

200m Run

20 Push Ups

20 Ball Slams

5 RFT

WOD:

Calf Smash, Hip Opening 

WOD 1:

1 mile Run

WOD 2:

"Karen"

150 wall balls for time (20,16)

This workout will be done in 2 heats. You will have a partner to count your reps. 12 minute cutoff per heat, so get after it!!

Shoulder Smash, Mobilize traps

WOD:

3 minutes Hollow Rocks

3 minutes HS Hold (wall)

3 minutes Superman

Rest 3 minutes

12-1 Body Blasters & KB Swings

Rest 3 minutes

50 Pringles

400m Run

10 Squat Jumps

2RFT

Strength:

Back Squat 1-1-1-1-1

WOD:

15min excalating AMRAP

Box Jumps/Burpees

1/1-2/2-3/3, etc...

Members Only 9am::

Warm Up:

Junk Yard 5 Rounds

WOD:

BuyIn:  40 Tomb Stone Push Ups

Then...

45lb/35lb or PVC PiPe 

5 Broken Thrusters

50 Deck Squats

10 Broken Thrusters

50 Lateral Sprawls

15 Broken Thrusters

50 OHS

20 Broken Thrusters

Cash Out: 40 Strict Toes 2 Rings

Tabada K2E

WOD:

20 Dips

10 Push Press (60-65%1rm)

5 OH Step Ups (each leg)10-20k

100m Run

6 RFT

3 minutes Single Jump Rope

Miss a jump do a push up

Shoulder Crush, PVC pipe drills, Beauty queen

WOD:

30 Alternating Turkish Get Ups for time

Rest

50 Pull Ups (jumping/banded) for time

Rest

Strength:

Negative Deadlifts

5x5

Inch Worms, Tin Soldiers, Perfect Lunge

Strength:

Bulgarian Split Squat

3-3-3-3-3

WOD:

"Elizabeth"

21-15-9

Cleans (133/95lb)

Ring Dips

8 MB Cleans

10 Sit Ups

3RFT

WOD:

EMOTM 8mins

3 Burpees

6 Squats

9 Hollow Rocks

Strength:

Snatch Pills

3-3-3-3-3

(90-120% 1RM Snatch)

Cool Down:

100 Sit Ups

Junk Yard

5 Rounds Each

WOD:

3min AMRAP

3min Rest

9min AMRAP

5 mins Rest

Whole WOD for Time!

25 KB Swings (44/53)

25 KB Front Squats

15 DeadLifts (133/221)

15 Pull Ups

10 Man Makers

10 Box Jumps

please come, bring a friend and get a GREAT workout...

9am Members ONLY:

Warm Up:

Quad Smash

Achilles KB Crush

Active Mobility Drills

Partner WOD:

400m Run w 20kg Plate

100 Alternating Squats

100 Alternating Sit Ups

400m Run w 20kg Plate

100 Alternating Ball Slams

100 DU's (10 each alternating)

400m Run w 20kg Plate

30 Wall Balls

20 Push Ups

10 Pull Ups

Not For Time - Slow, Controlled, Perfect

Strength:

Back Squat 5-3-1

WOD:

25 Burpees For Time

3 Rounds

1 minute Recovervy between Rounds

Junk Yard 

Burgener Warm Up

Pass Through

WOD:

"Isabel meets Megan"

10 Snatches (133/95lb)

10 KB Swings (36/52lb)

10 DU's

10 Burpees

3RFT

Fun:

100 Sit Ups

100 DU's

Strength:

Bench Press 5-3-1

WOD:

200m Run w MB

30 Jumping Pull Ups

200m Run

30 V-Ups

200m Run w MB

30 Plyo Push Ups

200m Run

30 Jumping lunges

200m Run w MB

Foam Roll, Crush/Smash Traps, Lat's & Serratus

Fun/Strength:

Max Dead Hang Pull Ups (use bands if needed)

3 Rounds

WOD:

3-6-9-12-15-18-21

Box Jumps (20/24")

Inverted Tucks (1/2 Skin The Cat)

See Saw DB Press

Shoulder Smash, Chest Smash with Mobility Post, Active Mobility

Strength:

Split Jerk 5-3-1

WOD:

20min AMRAP

400m Run

10 Thrusters (65/95lb)

10 Ab Roll Outs

Please come, bring a friend and get a GREAT workout!!!

9am Members Only:

Warm Up:

Indian Run Around Block

5 Resistant Band Sprints

2 Parallette Jumps to 40yard dash - 3 times

WOD:

50 Ground Bench Press (45/35lb)

25 Hang High pulls

50 shoulders to Overhead

25 Jumping Back Squats

** If you drop the bar, 5 burpees immediately.

Tin Soldiers, Inch worm, Vertical Jumps, High Knees, Lunges

WOD:

30 DU's

10 Burpees

20 DU's

20 Burpees

Rest 3 minutes:

WOD:1

5min AMRAP

1 KB SDHP

1 Eye Level Swing

1 OH Swing

= 1 round

Rest 3 minutes:

WOD 2:

5min AMRAP

Pringles

WOD 3:

Max CHin Up Hold

3 Rounds

Shoulder Mobility, Crush Calves, Achilles KB SMash

Team WOD:

2 mile run

DeadLift 10,000lbs

DB Bench Press 5000lb

Muscle Up, Muscle Jump, Bar MU Progression

Head Stands - Handstands

WOD:

60 Toes 2 Bar

50 Wall Ball Shots

40 Pull Ups

30 Ring Dips / Box dips / paralette dips

Active Mobility Sampsons, Inchworms, Jump Lunges

5 Ring Rows

5 Push Ups

5 rounds

Strength:

Back Squat w Pause at Base 3 secs (1-3-1)

50% 1rm all reps

4-4-4-4-4-4

WOD:

10-9-8-7-6-5-4-3-2-1

Squat Cleans (95/65)

Box Jumps

Members Only 9am

Warm Up:

Hill Run

WOD #1

Tabata KB Swings & Push Ups

WOD #2

"Annie"

Balance Circuit

1 minute each station

Hand Stand Hold

Tree Pose

Deep Squat on Bosu

Ball roll Outs

Bosu Mtn climber with Twist

Mobility:

KB smash Ankles

WOD:

"Fight Gone Bad Style"

Alt KB Swing

Mountain climbers

Air Squats

K2E

Box Jumps

Team distance Row ( 1 minute per athlete)

Strength:

5-5-5-5

Clean Shrugs from the Rack

3-3-3-3

Front Squat

WOD:

4 Hang Clean (95/65lb)

4 Front Squats

4 Push Press

4 Back Squats

6RFT

Max DU's 3 minutes

Mobility:

Shoulder Smash/Stretch

Lat Lacrosse Release

Practice:

Snatch Progression from the hang

Strength:

12 minutes to find Max Snatch

WOD:

10-8-6-4-2

DB Snatch & Walking Lunges (DB Racked in Front Rack Position)

1 minute good morning hold

Foam roll & lacrosse ball glutes

20 PVC Snatch Balance for FORM

Strength:

OHS 3-3-3-3 (65%1rm)

Form First! Med ball Target

WOD:

600m Run

400m Run

200m Run

The First 20 meters after touching the start line must Bear Crawl.  Everytime return to start - Bear Crawl.

15 Squats

5 Inch Worms

3 Max Leap Frogs

2 RFT

Mobility:

Quad Smash

WOD:

30 Deadlift (133/99) to Burpee (hands stay on bar, chest to bar, stand back up)

3 minutes rest

7min AMRAP

2 Pull Ups

5 Dive Bomber Push Ups

8 V Ups

Come visit us at the Farmers Market in La Jolla today 9-1 :)

Parnter  or Team MB Run

Strength:

Thrusters 2-2-2-2

WOD:

Partner - Member Coach & Athlete

200m run as group to start - coaches 100m

15 KB Swings

10 Thrusters 65/95

5 Man Makers (push up, row, row, squat clean)

3 RFT

3 minutes Rest - Member Coaches/Athletes switch

Active Mobility

Practice:

Ring Dips

WOD:

Buy in- 400m with 25 jumping jacks at each 200m (50 Jump Jacks each 400)

50 Plyo Lunges total

25 Sprawls

25 Ball SLams

5 HSPU

2 Rounds

Cash Out- 400m with 25 Jump Jacks at each 200m 

All for Time - post to comments

Tabata Double Unders

WOD:

9-7-5

SDHP (75/115)

Front Squats

Burpee Bar Overs

Fun:

Tabata Sit Ups

Shoulder Mobility

WOD:

20 TTB

20 Box Jumps

6 Alt. Leg Rollup Pistols

4RFT