Warm up: bear crawl around cones , 5 giant leaps, 10 vertical jumps to target on wall, 10 push ups, 10 jump squats, 10 jumping jacks , 50-yard sprint

Skill: review WOD movements

WOD: Fight Gone Bad
1min at each station:

Warm Up & Mobility:  Coaches choice

Skill Focus: OH Squat

OHS 5, 5, 5, 5, 5 starting@ 60-65%

WOD:
15 min AMRAP:
50 Double Unders
5 Power Clean & Jerks 135/95
Run 100m

Warm Up:  200 m run; 2 rds 10 pass thrus, 10 ring rows, 10 push ups, 10 Frankenstein's

Skill Focus/Mobility: Shoulder Roll progressions

WOD:
3 Rounds of:

1 minute Wall balls 20/14 for reps

Warm Up: 250 m row/200 m run; 2x 10 banded pass thrus, 10 jump lunges, 10 strict press, 3 wall walks

Skill Focus: Snatch

8 sets
Set 1: 2 reps @ 60-65% 1 RM
Set 2: 2 reps @ 70-75%
Set 3: 1 rep @ 80%

First Sat CF Kids Jag class kicks off with a bang!

Warm up: 5 mins of freeze tag

WOD:

5 x 5 min As Many Reps As Possible with 2 minutes between each AMRAP
30 tire jumps (in and out(

WOD:  Bring a Friend Saturday

Groups of 3 or 4
5 x 5 min AMRAP
with 2 minutes between each

60 sledge slams (2 at a time)
60 situps

Run 200 m; (2 work, 1 rest)

Warm Up:  row/run; 10 banded pass thrus, pull aparts, push ups, good mornings; 2 x 5 pull ups/ring rows, 10 back extension


Skill Focus: Bent Over Rows
Warm up and build to a heavy set of. . .

BO Row 8. 8. 8. 8

Warm Up:  400 m run; 2x 10 db deadlifts,  10 squats, 10 hollow rocks


Mobility:  Glutes & Hammstrings

Skill Focus: Deadlift
Warm up and build to a. . .

Deadlift 3 RM

WOD:

Warm Up:  250 row/200 run; 2x 20 du's (10 attempts), 10 squat jumps, 10 sdhp, 10 swings, 15 push ups, 10 wrist rotations


Mobility:  front rack

SkillFocus: Hang Power Cleans

Warm up: 10 jumping jacks, 5 broad jump, 10 mountain climbers, 5 broad jump, 10 squats, 5 broad jump , 10 lunges

Skill: headstands or handstand walks

WOD: 7 is the magic number

3 x 5:00 AMRAP, rest 2:00 in between