MET.CON: “Dolphin Obstacle Course” Time: _______ Advertisements

PARTNER WARM-UP: -200m Buddy Run -Junk Yard Dogs -Partner Plank Hold Hand Claps -Partner Sit-Ups -Partner Pushes -Under the Bridge/Over the Bridge -Partner Leg Throws MET.CON: “LUCKY DICE” Partner WOD […]

Fitness Assessment: 40 yard dash #2

Story Time: The Giving Tree” by Shel Silverstein New Movement: Battle Ropes (Double Whip) Met.Con: “Whip It Good!” AMRAP 10: -150m Sprint -5 Battle Ropes (Double Whip) -4 Burpee Box […]

NEW MOVEMENT: Slam Ball Thrusters TEAM WOD: ‘CrossFit Poker’ AMRAP 20: In teams of 3 or 4, draw a card from your deck and have each teammate perform the movement […]

WARM-UP: -Coach-Led Dynamic Warm-Ups Met.Con: “Welcome Back WOD” AMRAP 6: -75m Run -3 Burpees -5 AbMat Sit-Ups