Warm Up
Mobility
Strength Work
Back Squat 3 Sets of 20 Reps (Speed) – (first two sets very easy, last set hardest!!)
rest then
CrossFit Work
“20 Minute Ladder”
Advanced
As Many Rounds and Reps as you can
Dead Lift 225/135        1, 2, 3, 4,  5,   6,   7,   8,  etc…
Toe 2 Bar            2, 4, 6, 8, 10, 12, 14, 16, etc…
Double Unders        3, 6, 9, 12,15,18, 21, 24, etc…
Rx and Advanced Masters
As Many Rounds and Reps as you can
Dead Lift 185/115        1, 2, 3, 4,  5,   6,   7,   8,  etc…
Toe 2 Bar            2, 4, 6, 8, 10, 12, 14, 16, etc…
Double Unders        3, 6, 9, 12,15,18, 21, 24, etc…
Masters and Beginner
As Many Rounds and Reps as you can
Dead Lift 135/95        1, 2, 3, 4,  5,   6,   7,   8,  etc…
Toe 2 Bar            2, 4, 6, 8, 10, 12, 14, 16, etc…
Single Jump rope        10,20,30,40,50,60,70,80,etc…
Warm Up
Stretching

Warm Up
Mobility and Prehab
Strength Work
Push Press 3 Sets of 3 Reps (Heavy)
rest then
CrossFit Work
Advanced
“Eva”
5 Rounds for time
Run 800 Meters
30 Kettlebell Swings 70M/53W
30 Pull Ups
Rx and Advanced Masters
“Mini-Eva”
3 Rounds for time
Run 800 Meters
30 Kettlebell Swings 70M/53W
30 Pull Ups
Scaled and Masters
“Skinny Eva”
3 Rounds
Run 400 Meters
30 Kettlebell Swings 53M/35W
15 Pull Ups or 30 Jumping Pull Ups
Cool Down
Roll Out and Stretching

Strength Work
High Bar Back Squat 3-3-3

CrossFit Work
Advanced
5 Rounds for time
5 Deadlifts 315/225
10 Burpees
Rx
5 Rounds for time
5 Deadlifts 275/185
Masters
5 Rounds for time
5 Deadlifts 185/115
10 Burpees
Cool Down
Stretching

Warm Up
Mobility
Strength Work
Bench Press – 9 sets of 3 reps @ 65% (every 60 seconds) Focus on speed.  Once bar touches right below nipple line – EXPLODE UP!!!!!!  This weight should not be heavy.
rest 5 mins then:
CrossFit Work
Advanced
“Hanging Power Elizabeth”
21-15-9
Hanging Power Cleans 155M/115W
Ring Dips
Prescribed and Advanced Masters
“Hanging Power Elizabeth”
21-15-9
Hanging Power Cleans 135M/95W
Ring Dips
Scaled and Rx Masters
“Hanging Power Elizabeth”
21-15-9
Hanging Power Cleans 95M/65W
Dips on bar
Cool Down
Stretching

Warm Up
Mobility
Advanced
4 Rounds of
40 Push Ups
40 Walking Lunge (20 each leg) with 45 plate over head Men 25 plate Women
40 Ab Mat Sit Ups with 20# Med Ball OH for Men  14# Med Ball Women
40 Chest to bar Pull Ups
Prescribed and Advanced Masters
4 Rounds of
40 Push Ups
40 Walking Lunge (20 each leg)
40 Ab Mat Sit Ups
40 Pull Ups
Scaled and Rx Masters
3 Rounds
40 Push Ups
40 Walking Lunge (20 each leg)
40 Ab Mat Sit Ups
40 Pull Ups
Cool Down
Stretching

Warm Up
Mobility
Strength Work
Overhead Squat 10 sets of 2 reps @ 50% 1 rep max.  2 Second Hold on the bottom.  (every 60 seconds) – focus on hitting the bottom and speed thru the middle.  Push knees out and punch bar behind the ears.   Try to keep midline tight and chest up.
rest 5 mins then
Speed Work
1 x 400 Meter Run for time
rest 3 mins
2 x 200 Meter Run for time
rest 3 mins between efforts
rest 5 mins then
Testing
Rx
200 Air Squats for time (perfect form – below parallel and open hips at the top)
Scaled
100 Air Squats for time
Cool Down
Stretching

Warm Up (10 minutes)
Mobility
Strength Work (20 minutes)
Rear Rack Jerk – 15 mins to find 1 Rep Max
Weight Pull Ups  3 sets of 5 – 8 reps
rest 5 mins then
CrossFit Work
8 minute AMRAP
30 Double Unders
15 Push Press Wall Ball to 10 ft mark 20M/14W on Med Balls
rest 5 mins then
In 8 minutes
Row 1000 Meters
Max Rep Push Press 95M/65W
Score = amount of PP
Cool Down
Stretching

Warm Up
Mobility
Testing
500 Meter Row for time
rest 5-10 minutes then:
Workout of the Day
Elite
1-2-3-4-5-6-7-8-9-10
Dead LIft 315M/225W
Russian Kettlebell Swing 106M/70W
20 Yard High Bar Prowler Push 360M/180W (Every Odd Round)
Prescribed and Elite Masters
1-2-3-4-5-6-7-8-9-10
Dead LIft 225M/135W
Russian Kettlebell Swing 70M/53W
20 Yard High Bar Prowler Push 270M/150W (Every Odd Round)
Modified and Masters Rx
1-2-3-4-5-6-7-8-9-10
Dead LIft 185M/95W
Russian Kettlebell Swing 53M/35W
20 Yard High Bar Prowler Push 180M/100W (Every Odd Round)
Cool Down
Stretching and Rolling

Warm Up
Mobility and Line Drills
Strength Work
Strict Shoulder Press  10 Sets of 3 Reps @ 65% (Rest approx 60 Seconds between efforts)
Snatch Grip Dead Lifts 3 Sets of 10 Reps
rest 5 mins then:
Workout of the Day
5 Rounds for time:
Row 300 Meters
5 Power Snatch 135M/95W
1 Rope Climb
Skill Work
Practice Turkish Getups
Cool Down
Stretch