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WARMUP
Row/Run/Bike/Jump upon arriving - 30 KB Figure Eights 30 KB Around the world 20 SA KB Swing (10/10) Split Jerk Instruction & Progressions LIFT 1-12 Minutes to find 1RM Split Jerk 2-12 Minutes to find 1RM BTN Split Jerk WOD FOR TIME 60 KB Clean (30/30) @ 53/35 50 KB Swings 40 KB SDHP 30 KB Snatch (15/15) 20 Goblet Hold Box Step Ups @ 20”
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WARMUP
Row/Run/Bike/Jump upon arriving - :60 Banded Tricep :60 Banded Bully + Pec Mob 10 Plank to Pushup w/ empty bb 5 HNG Muscle Clean 5 FSQ 5 Jerk LIFT 1-4x2 Clean High Pull + 1 CJ @ 70 of CJ 2a-Alt DB Bench Press 12-10-8-8/8 2b-Lying DB Fly 4x8 WOD 15 AMRAP 3-6-9-12….ETC Front Squats @ 135/95; off ground 25 Double Unders in between each rung WARMUP
Row/Run/Bike/Jump upon arriving - :60 Couch Stretch 8 Squat 10 PVC Pass-through 8 Press 8 Push Press 8 Push Jerk 5 Front Squat 5 SDHP LIFT 1-4X3 Back Squat @ 75 2-4x2 Push Press + 2 Push Jerk 3a-3xF BW Barbell Row 3b-3x10 DB Pullover WOD 21-15-9 Thrusters Sumo Deadlift High Pull @95/65 WARMUP
Row/Run/Bike/Jump upon arriving - 2:00 Lax Shoulder Mob 3 Snatch Progression 3 Clean Progression LIFT 1-10 Minutes to find a heavy Hang Snatch 2-5 EMOM; 3 Power Clean + 3 Deficit HSPU WOD "2015 CrossFit Games Open WOD 15.4" Complete as many rounds as possible in 8 minutes of 3 HSPU 3 Clean @185/125 6 HSPU 3 Clean 9 HSPU 3 Clean 12 HSPU 6 Clean 15 HSPU 6 Clean 18 HSPU 6 Clean 21 HSPU 9 Clean *add 3 reps to HSPU each round *add 3 reps to Cleans every 3 rounds WARMUP
2x5 Wall Squat 2x20 Squat 50' Walking Lunge Forward 50' Walking Lunge Backward 10 Push-ups -Then- 10-9-8-7-6-5-4-3-2-1 Pullups *30 sec FLR btw Rungs -Then- WOD 5 RFT 10 Burpees 15 KB Swing 200m KB Farmer Carry  WARMUP
PARTNER ROWLING W/ BURPEES LIFT TURKISH GET UP INSTRUCTION TGU 3, 2, 1, 1, 1 WOD "Goose Creek" To commemorate the Toms River's 250 years! FOR TIME WITH A PARTNER 1767M ROW (TOMS RIVER CREATED IN YEAR 1767) THEN 25 AMRAP (A MINUTE FOR EACH DECADE) 6 BURPEES (JUNE) 24 RUSSIAN KB SWINGS (70/53) (24th) 17 ALT LUNGES (2017) THEN 2017M ROW (YEAR OF 250th CELEBRATION) WARMUP
800m Med Ball Indian Run LIFT 15 EMOM 100m Sprint WOD 3 Rounds For Time 200M Row 40 Situps 20 Pushups 10 Deadlift @ 225/155 *15 minute cap WARMUP
10 Stationary Lunge 15 Banded RDL off upright 10 Band Pulldowns 10 Band Press Downs 20 Alt Band Press LIFT 1a-3x8 Split Squat (8/8) 1b-3x10 Barbell Hip Thrust 2-Rope Climb Instruction OR 10 minute Max Effort Rope Climbs WOD “NATE” 20 AMRAP 2 Muscle Ups 4 HSPU 8 KB Swings @ 70/53 WARMUP
500M Row 10 Squat 10 Deadlift 10 Press -Dumbbell Snatch Instruction -Toes to Bar Instruction LIFT 1-3x3 Back Squat @ 70 2-4x4 Deadlift 3a-3x6 Seated Barbell Shoulder Press WOD 21-15-9 Dumbbell Snatch @ 70/50 Toes To Bar WARMUP
1:00 Foam Roll 1:00 Couch 10 Forward Lunge 10 Lateral Lunge (10/10) 3 CJ Progression 3 Snatch Progression LIFT 1-5x1 Clean and Jerk 2-5x1 Snatch 3-3x3 Front Squat WOD 10 AMRAP 20 Double Unders 20 KB Swings @ 53/35 20 Air Squat |
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