WOD 3-27-15

Warm-Up: (5-10mins)
CF L1 Trainer's Choice

Last Man/Woman Standing- 45 Min. AMRAP
KB Swings -12
Shoulder 2 Shoulder -12
Wall Balls -12
Dips -12
Burpee Pull-ups -12
100 Meter Row
Box Jumps -12
Knees 2 Elbow -12
Push Press -12
OVH Squat -12
Handstand Push-up -12
Jump Rope -50 Skips






WOD 3-26-15

Warm-up/Skill:
Shoulder Mobility & Clean Progression

EMOM 10
2 Bear Complexes

-----Followed by-----

20 Min. AMRAP (adding an additional rep every round)
Round 1
1 Heavy Carry
1 Sprint
1 Burpee

Round 2
2 Heavy Carries
2 Sprints
2 Burpees

Round 3
3 Heavy Carries
3 Sprints
3 Burpees

Round 4.........etc., following same pattern

Post WOD Stretch




WOD 3-25-15

Dynamic Warm-Up

FOR TIME
Run 1 Mile
----Then----
35 Kettlebell Swings
30 DB Bicep Curls
25 Ring Dips
20 Box Jumps

Post WOD
Weigh-ins & Nutrition Questions
Don't Forget To Bring Food Logs!!!

WOD 3-24-15

Warm-up:
Jump Rope/Med Ball Cleans- Tabata Style

Strength/Skill:
Bench Press 10-8-6-4-2
Plyo Push-ups 10-8-6-4-2

-------THEN-------

4 Rounds:
10 Single-Arm Clean & Press (each side)
10 Off-Set Step Back Lunges (each side)

WOD 3-23-15

Warm Up
Clean Progression

Workout 15.4
8-min AMRAP (Men 185lbs.  Female 125lbs.) 
3 HSPUs
3 Cleans
6 HSPUs
3 Cleans
9 HSPUs
3 Cleans
12 HSPUs
6 Cleans
15 HSPUs
6 Cleans
18 HSPUs
6 Cleans
21 HSPUs
9 Cleans 
Etc., following same pattern....

20 Min. AMRAP
"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

Post WOD 
Stretch