WOD

ALL CLASSES: Teams of 2: AMRAP 15 min: Alternating movements10 calorie row10 situps10 lunges (total) Level 6/5: Row 10/ GHD situp/ 53/35# goblet lungeLevel 4/3: Row 10/ straight leg abmat/ 35/26# goblet lungeLevel 2/1: Row 6/ straight leg abmat/ body weight lunge

ALL CLASSES: 3 person teams: *These should be uncomfortable full effort minutes Alternating full minutes to complete max reps at each station: 3 rounds, 18 min total:Min 1: P1 max cals bikeMin 2: P2 max cals bikeMin 3: P3 max cals bikeMin 4: P1 max DB thrusterMin 5: P2 max DB thrusterMin 6: P3 max

ALL CLASSES: 2 person teams EMOM x 20 min:Level 6/5: 10 burpees, 20 russian swings (70/53#)Level 4/3: 8 burpees, 16 russian swings (53/44)Level 2/1: 6 burpees, 12 russian swings (35/26) partners can share work however to accomplish work.

CrossFit: Honoring officers and contractors who died in a suicide bombing at a CIA base in Afghanistan on December 30, 2009:CIA officers: Jennifer Lynne Matthews, Scott Michael Roberson, Harold E. Brown Jr., Darren LaBonte, Elizabeth HansonSecurity contractors: Jeremy Jason Wise, Dane Clark Paresi The Seven: (Cap 30 mins) (Scale to 5 rounds and 5 reps

CrossFit: Double Under Skill Work 45 secs work/15 secs “rest” x 24 = 6 rounds The rest is more like a Quick transition to the next movement.-max reps double unders-max reps DB GTOH L/R-max secs heavy sandbag HOLD (goal 45 secs)-active recovery: Bike(back to the top) L6:70/50, 150/125 L3:35/25, 125/75L5: 50/40, 125/100 L2: 30/20, 100/50L4:

CrossFit: Front Squat Wave:Every 2:30 mins (22.5 mins total) (9 sets total): You will be Deloading weight after each wave. But rebuiling/starting the next wave at higher percentages than you did on the previous wave. 7/5/3 @ 40-45/50-55/60-65% (Deload) 7/5/3 @ 50-55/60-65/70-75% (Deload) 7/5/3 @ 60-65/70-75/80-85%

Main: CrossFit:Teams of 2:25 min AMRAP: (Goal – 5 rounds/sets) 5 HPC @ 65-75% 1RM Clean (not shared) Each partner has their own BB and does 5 reps AT THE SAME TIME. But waits for each partner to finish their 5 reps before moving on together to next exercise.10 Tire Flips (shared – partners flip

CrossFit: 21.18.15.12.9.6.3 reps of: (cap 30)200m OR 100m run at top of each roundbike calsbox jumps 24/20 (full hip ext at top, step down)row cals L6/5: As writtenL4/3: 100m run (50 out/50 back), 16” boxL2/1: Walk 50m (25 out/25 back), box/plate step ups

Rest, Recover

Open Gym: 8am-10am