Warm-up • 300 m Row 3 rounds: • 10 Jumping Jacks • 10 Mountain Climbers • 10 Push-ups 2 rounds: • 30 sec Arm Circles Forward • 30 sec Arm Circles Backwards • 30 sec Standing Toe Touch Foot on Box Right • 30 sec Standing Toe Touch Foot on Box Left Strength Bench Press • 5-3-1 reps, work up to 85% of 1RM Weighted Dips • 5-3-1 reps, work up to 85% of 1RM Core 3 rounds: • 1 min Hollow Hold (cumulative) • 10 GHD Hip Extensions Conditioning For time: • 50 Wall Balls 20/14# • 40 Box Jump Overs 24/20” • 30 Burpees • 20 Wall Balls 20/14# • 10 Box Jump Overs 24/20”

Warm-up • 20 cal Air Bike 3 rounds: • 60 sec Thoracic Spine BB Stretch • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 15 PVC Good Mornings • 15 PVC Overhead Squats Strength 10 min E2MOM: • 1 Power Snatch • 1 Hang Power Snatch • 1 Squat Snatch • 1 Overhead Squat Increase weight to finish as heavy as possible. Conditioning 40-30-20-10 reps for time: • Hang Power Cleans * • Row calories Increase weight each set. Hang Power Cleans: 45/35#, 95/65#, 135/95#, 185/135# Repeat from Wed, Jan 17, 2018

Warm-up • 300 m Row 3 rounds: • 7 Jumping Jacks • 7 Mountain Climbers • 7 Air Squats 3 rounds: • 30 sec Bulgarian Stretch Right • 30 sec Bulgarian Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left Strength Clean & Jerk • 5-3-1 reps, work up to 85% of 1RM Front Squats • 5-3-1 reps, work up to 85% of 1RM Core • Tabata MedBall Twists 20/14#­ Conditioning 3 rounds for time: • 10 Power Snatches 135/95# • 100 Double Unders * Each time you break double unders: • 3 Push-ups

Warm-up 2 rounds: • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left • 10 Jumping Jacks • 10 Mountain Climbers 2 rounds: • 10 PVC Good Mornings • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 Jefferson Curls 53/35# Strength 5 min EMOM: • 3 Snatch 5 min EMOM: • 3 Clean & Jerk Each lift, try to increase the weight to finish as heavy as possible. Conditioning 5 rounds for max calories: 3 min: • 10 Dumbbell Cleans 50/35# • 10 Dumbbell Push Press 50/35# • 10 Dumbbell Renegade Rows 50/35# • Max AirBike (calories) 1 min: • Rest

Warm-up 2 rounds: • 200 m Run • 10 Air Squats 2 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Goblet Squat Hold 53/35# • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Goblet Squat Hold 53/35# Strength Back Squat • 5-3-1 reps, work up to 85% of 1RM Deadlifts • 5-3-1 reps, work up to 85% of 1RM Conditioning 5 rounds for time: • 20 Kettlebell Swings 53/35# • 15 Pull-ups • 10 Handstand Push-ups • 5 Bar Muscle-ups

Warm-up Unbroken: • 50 Double Unders • 100 Single Unders • 50 Double Unders 4 rounds: • 5 Push-ups • 5 Ring Rows 3 rounds: • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength 10-8-6-4-2 reps: • Strict Pull-up • Bench Press Increase weight to finish heavy. Core 2 rounds: • 25 Knees to Elbows • 25 GHD Sit-ups Conditioning For time: • 500 m Row 5-10-15-10-5 reps: • Overhead Squat 115/75# • Lateral Burpees over Bar Then: • 500 m Row

Warm-up • 20 cal Air Bike 2 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left 3 rounds: • 10 Mountain Climbers • 10 PVC Overhead Squats Strength Snatch • 5-3-1 reps, work up to 85% of 1RM Overhead Squat • 5-3-1 reps, work up to 85% of 1RM Conditioning 8 rounds for time: • 8 Dumbbell Power Snatch 50/35# • 8 Toes-to-bar

Warm-up • 300 m Row 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 2 rounds: • 10 PVC Passthroughs • 10 PVC Around the World CW • 10 PVC Around the World CCW Strength 10 min EMOM: • 1 Push Press • 1 Push Jerk • 1 Split Jerk Bar starts from the ground. Increase weight to finish heavy. Core April Fools Plank 4 rounds: • 20 sec Forearm Plank • 10 sec Rest • 20 sec Side Plank Forearm Right • 10 sec Rest • 20 sec Side Forearm Plank Left • 10 sec Rest Conditioning “Tabata Barbell” • Tabata Deadlift 185/125# • 1 min Rest • Tabata Hang Power Clean 135/95# • 1 min Rest • Tabata Front Squat 85/55# • 1 min Rest • Tabata Push Press 65/45# A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Warm-up 2 rounds: • 10 m Sprint Forward­­ • 10 m Sprint Backwards • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left • 10 m Walking Lunges 3 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg Strength Front Rack Reverse Lunges • 3 sets of 3 reps, work up to 80% of 1RM Sled Drag • 4 sets of 50 meters AHAP Conditioning “Kelly” 5 rounds for time: • 400 m Run • 30 Box Jumps 24/20” • 30 Wall Balls 20/14#

Warm-up • 300 m Row 3 rounds: • 10 Jumping Jacks • 10 Air Squats 2 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Strength 10-8-6-4-2 reps: • Back Squat • Deadlifts Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible. Conditioning For time: • 100-80-60-40-20 Double Unders • 5-4-3-2-1 Deadlifts 275/185#

Warm-up • 200 Single Unders 4 rounds: • 15 sec Arm Circles CW • 15 sec Arm Circles CCW • 15 sec Jumping Jacks • 15 sec Mountain Climbers • 15 sec Butterfly Stretch • 15 sec Straddle Stretch Strength Bench Press • 3 sets of 3 reps, work up to 80% of 1RM Weighted Dips • 3 sets of 3 reps, work up to 80% of 1RM Core 3 rounds: • 10 AbMat Sit-ups w/ Plate 25/15# • 10 Russian Twists w/ Plate 25/15# Conditioning “Strict Cindy” 20 min AMRAP: • 5 Strict Pull-ups • 10 Hand-release Push-ups • 15 Air Squats

Warm-up • 300 m Row 2 rounds: • 10 Band Pull-a-parts • 10 Band Passthroughs • 10 Band Overhead Squats 3 rounds: • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left Strength 10 min E2MOM: • 2 Hang Power Snatch • 1 Squat Snatch Increase weight to finish as heavy as possible. Conditioning 12 min AMRAP: • 1 Hang Power Clean 95/65# • 1 Shoulder-to-Overhead 95/65# • 1 Front Rack Lunge 95/65# • 2 Hang Power Cleans 95/65# • 2 Shoulder-to-Overhead 95/65# • 2 Front Rack Lunges 95/65# • 3 Hang Power Cleans 95/65# • 3 Shoulder-to-Overhead 95/65# • 3 Front Rack Lunges 95/65# … continue the +1 rep pattern until time. Every time the barbell touches the ground: • 5 Burpees

Warm-up • 20 cal Air Bike 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats 2 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength Clean & Jerk • 3 sets of 3 reps, work up to 80% of 1RM Front Squats • 3 sets of 3 reps, work up to 80% of 1RM Core 3 rounds: • 20 sec Lying Leg Raises • 20 sec Rest • 20 sec Plank on Elbows • 20 sec Rest • 20 sec Hollow Rocks • 20 sec Rest Conditioning 21-15-9 reps for time: • Power Snatch * • Handstand Push-ups Round of 21: 95/65# Round of 15: 115/75# Round of 9: 135/85#

Warm-up • 20 cal Air Bike 3 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats 3 rounds: • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left • 30 sec Downward Facing Dog • 30 sec Upward Facing Dog • 30 sec Butterfly Stretch • 30 sec Goblet Squat Hold 53/35# Strength 10 min EMOM: • 1 Snatch • 2 Hang Cleans Use 1 bar; try not to drop the bar while performing the complex. Add weight to finish as heavy as possible. Conditioning 4 rounds for time: • 25 Russian Kettlebell Swings 70/53# • 25 GHD Sit-ups • 250 m Row • 25 No Push-up Burpees The no push-up burpees are just like regular burpees but stop at the plank (top of a push-up) position without putting chest on the ground and back up. No clap overhead. Check out the video in link above.

Warm-up • 300 m Row 5 rounds: • 5 Dumbbell Hang Power Cleans 20/10# • 5 Dumbbell Thrusters 20/10# 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength Back Squat • 3 sets of 3 reps, work up to 80% of 1RM Deadlifts • 3 sets of 3 reps, work up to 80% of 1RM Conditioning CrossFit Open 19.5 33-27-21-15-9 reps for time: • Thrusters 95/65# • Chest-to-bar Pull-ups Time cap: 20 minutes

Warm-up • 100 Single Unders (clockwise) • 100 Single Unders (counter-clockwise) 4 rounds: • 15 sec Arm Circles CW • 15 sec Arm Circles CCW • 15 sec Arm Hugs • 15 sec Plank Hold • 15 sec Pike Stretch • 15 sec Butterfly Stretch 3 rounds: • 5 Push-ups • 5 Strict Pull-ups • 10 sec Pull-up Hold Strength 10 min E2MOM: • 6 Dumbbell Bench Press • 4 Bent Over Barbell Rows • 2 Weighted Bar Dips Try to be explosive with these movements, AHAP. Increase weight to finish heavy. Core 4 rounds: • 20 sec Ball Slams • 10 sec Rest • 20 sec Russian Twists • 10 sec Rest Conditioning 4 rounds for max reps: • 1 min AirBike calories • 1 min Dumbbell Hang Power Snatch 50/35# • 1 min Box Jump Overs 24/20” • 1 min Rest

Warm-up • 400 m Run 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength Snatch • 3 sets of 3 reps, work up to 80% of 1RM Overhead Squat • 3 sets of 3 reps, work up to 80% of 1RM Conditioning 10-9-8-7-6-5-4-3-2-1 reps for time: • Deadlifts 225/135# • Chest-to-bar Pull-ups

Warm-up • Tabata Row 2 rounds: • 30 sec Box Stretch Right • 30 sec Box Stretch Left • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left 2 rounds: • 10 Jumping Jacks • 10 Romanian Deadlifts 45/35# • 10 Barbell Thrusters 45/35# Strength 10 min E2MOM: • 3 Hang Power Cleans • 1 Thruster Increase weight to finish heavy. Core 3 rounds: • 30 Flutter Kicks • 10 GHD Sit-ups Conditioning For time: • 20 Double Unders • 20 Thrusters 95/65# • 20 Double Unders • 20 Sumo Deadlift High Pull 95/65# • 20 Double Unders • 20 Push Jerks 95/65# • 20 Double Unders • 20 Overhead Squats 95/65# • 20 Double Unders • 20 Front Squats 95/65#

Warm-up • Reverse Tabata Air Bike 3 rounds: • 10 m Walking Lunges • 10 Dumbbell Thrusters 20/10# 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch Strength For max rounds completed: • Death by Clusters 115/75# Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed. Conditioning For time: • 3,000 m Row * *Every 3 min, perform: • 30 Wall Balls 20/14#

Warm-up • 400 m Run 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats 3 rounds: • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Side Lunge Stretch Right • 30 sec Side Lunge Stretch Left Strength 10 min EMOM: • 3 Back Squat + 3 Deadlifts Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish heavy as possible. Conditioning CrossFit Open 19.4 For time, 3 rounds: • 10 Power Snatches 95/65# • 12 Bar-Facing Burpees 3 min Rest Then, 3 rounds: • 10 Bar Muscle-ups • 12 Bar-Facing Burpees Time cap: 12 minutes (including 3 min rest)