WOD

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO COMPLETE
4X4 PULLUPS (NO BANDS)

WOD:
GRACE
30 CLEAN & JERKS 135/95

AFTERMATH:
4X4 RING ROWS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X5 PRESS (85%)

WOD:
50-40-30-20-10
DOUBLE UNDERS (3/1)
MOUNTAIN CLIMBERS
FLUTTER KICKS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X5 DEADLIFT (85%)

WOD:
TABATA CALORIE ROW
1 MIN. REST
TABATA KB SWINGS 53/35
1 MIN. REST
TABATA CALORIE ROW
1 MIN. REST
TABATA PLANK UP DOWNS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X5 FRONT SQUAT (85%)

WOD:
40 DB LOW CARRY LUNGES 45/30
25 RENEGADE ROWS 45/30
20 DB LOW CARRY LUNGES
15 RENEGADE ROWS
10 DB LOW CARRY LUNGES
5 RENEGADE ROWS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO FIND
1RM OHS

WOD:
AMRAP 18 MINS.
4 SQAUT SNATCHES @60% 1RM OHS
5 STRICT PULLUPS
6 JERKS @60% 1RM OHS
1 MIN. REST

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO COMPLETE
4X2 RING DIPS

WOD:
4 ROUNDS
21 V-UPS
15 DOUBLE KB/DB DEADLIFTS 70/53
9 BOX JUMPS 24/20

AFTERMATH:
500M ROW

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X5 BENCH PRESS (85%)

WOD:
AMRAP 10 MINS.
3,6,9 (3,6,9,3,6,9…ETC.)
POWER CLEANS 135/95
PUSHUPS
SQUATS

AFTERMATH:
30 SITUPS
15 DISLOCATES
15 GOOD MORNINGS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

WOD:
RESOLUTION NUTRITION CHALLENGE
AND CLEAR THE BOARD FITNESS CHALLENGE
BASELINE / BENCH MARK

500M ROW
40 SQUATS
30 SITUPS
20 PUSHUPS
10 PULLUPS

AFTERMATH / STRENGTH:
15 MINS. TO COMPLETE
3X10 RACKED LUNGES

TABATA CHOICE

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH / WOD:
CLEAR THE BOARD FITNESS CHALLENGE
BASELINE / BENCHMARK

CROSSFIT TOTAL
(IN THIS ORDER, 45 MINUTE TIME CAP)
FIND 1RM BACK SQUAT
FIND 1RM PRESS
FIND 1RM DEADLIFT

TOTAL ALL THREE 1 REP MAXES

AFTERMATH:
(IF YOU COMPLETE THE CROSSFIT TOTAL WITHIN 40 MINS.)
400M ROW
20 BURPEES

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X5 PULLUP

WOD:
20 OVERHEAD LUNGES 95/65
20 PUSHUPS
20 FRONT RACKED LUNGES 115/75
20 PUHSUPS
20 BACK RACKED LUNGES 135/95
20 PUSHUPS

COOL DOWN:
INSTRUCTOR LED