Warm- Up:    400 m run 2 rounds: 10 leg swings (each leg) 10 shoulder press . 45/35 Strength:  Strict shoulder press Work up to [...]

Warm-Up:  400m jog, into: 2 Rounds: 2 x 10m Duck Walks 2 x 10m Broad Jump 2 x 10m High Knees 2 x 10m Butt [...]

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  Team WOD: In teams of three, complete 5 rounds each for time: Row 500 m goblet squats 55/35 3 wall walks (scale:  6 walk-the-floor) [...]

Warm-up: 2 RNFT 10 shoulder press 45/35  10 kang squats 45/35 10 kipping swings   CHIPPER FRIDAY - PARTNER STYLE !! "CVI NASTY FIFTIES"  2 [...]

3 Rounds NFT of: 10 strict press  45/35 10 good mornings  45/35 4-8 scapular pull ups Strength:  Deadlift 3x2, ascending in weight   15 min [...]

Warm- Up:   3 Rounds: 10 Good Mornings 10 Overhead PVC Lunges 10 PVC Overhead Squats 10 Iron Cross   Strength/Skill:  10 min EMOM warm [...]

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Warm- Up:  AS A CLASS Tabata (Only 4 Rounds of Each): Hollow Rocks Russian kb swings  Air Squats   Strength:   Bench press 5x3 @ [...]

Warm-Up: Run 200m 2 Rounds: 10 Ring Rows 15 Push Ups 20 abmat sit-ups   Strength:  Back squats Work up to a heavy triple for [...]