Warm up

One time through:
2 min cardio machine
10 alternating box step ups
5 per side thoracic cage extensions
10 90/90 mobility moves
1 min cardio machine
5 Davinci plate raises
30 sec dead hang

Warm up

3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings

Murph

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

Squat snatches

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time (Except the run):
2,000m/1,600m row (split as desired)
3 rounds (split as desired):
15 toes-to-bars

Warm up

400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts

Shoulder presses

Warm up

2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances

Overhead Squats

Warm up

2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks

Endurance

Warm up

One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
30 sec dead hang

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Push Jerks

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

Squat snatches