Warm up

2 rounds of:
200m row
5 KBS
5 box jumps
5 pushups

Endurance

Warm up

3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch

Back Squat

Warm up

3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch

Back Squat

Warm up

3 min cardio of choice performed as 30 sec work, 15 sec rest, with 4 working intervals
Then, 6 min to rotate through:
5/side thoracic extensions
5 KB Turkish situps per side
20 band pullaparts

Warm up

2 min cardio machine of choice, then 2 rounds of:
5 per arm thoracic rotations in squat
5 hang clean & jerks with an empty barbell
5 pause front squats with an empty barbell

Community WOD (EVF360 & Crossfit)

In team of 2, for time, splitting as desired, one partner working at a time:
8 rounds of:
8 thrusters [BB: 135/95 lbs, KBs: 2x24/16 kg]
8 handstand pushups
--then 8 rounds of:
8 knees-to-elbows

Warm up

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Snatch

Warm up

3 rounds:
10 cal machine
5/arm single DB cleans
5/arm single DB push presses
5 DB goblet squats
30 high knees

Endurance

Warm up

3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch

Front Rack Lunges