Warm up - Sally

Focus - Squats

WOD 1 - 
50 push press (No weight)
50 Star Jumps
50 Mountain Climbs
25 Squats

FRUITS


WOD 2
tabata popcorns

GAME
Cross Cross Fit

WARMUP - 50 star jumps
                     40 mountain climbs
                     30 high knee jumps
                     20 bunny hops
                     10 squats

Focus Thrusters

WOD 1 - 
6 thrusters
6 push ups
6 CFS angles

FRUITS

WOD 2 - 
Max reps of 1 min
situps
plank
hollow hold
Superman hold

WARM UP - 
1 min on ladder
1 min on box jumps
1 min on push press
1 min squats

FOCUS 
SDHP

WOD1 - 
6 SDHP
10 mountain climbs


FRUITS

WOD 2 - 
5 min of hollow holds and superman holds

WARM UP - 200m row

FOCUS - high knees on rings & OHS

WOD
15 - 12 - 9
OHS
box Jumps

FRUITS

Tabata popcorns

WARM UP - lets get ridiculous

FOCUS - Strong man stones
SDHP

WOD -  6 shoulder to overhead
              6 SDHP
              6 popcorn

FRUITS

Tabata squats

SURVIVER 

TIP

WARM UP -  Sally

FOCUS - cleans

WOD 1 - 5 min AMRAP
5 bunny hops
5 cleans
5 up and downs

FRUITS

WOD 2 - 
tabata squats 8 rounds

GAME 
Whats the time mr crossfit 

WEDNESDAY

WARM UP - butt kicks, high knees, side runs

WOD - Beep test retest

TUESDAY

WARM UP - lunge to marker and perform 
                      6 star jumps
                      6 jumping squats
                      6 push ups
                      6 side planks

FOCUS - Handstands

WOD - 6 bunny hops
             6 jumping squats
             6 pushups

FRUIT

SKILL - RETEST 200m row

GAME - Musical Statues

WARM UP - 5 slow squats, 15 high knees, 1 ladder 

FOCUS - wall balls and skipping

WOD - OPENS 15.3 CFS Kids 
7 min AMRAP
5 wall balls
15 single skips

FRUITS

SKILL - 3 x max effort plank hold

GAME - zombie tip

WARM UP - 20 star jumps, 20 popcorns, 10 jumping squats, 10 half turns

FOCUS - squat, press, thruster

WOD - 5 thrusters
            5 wall balls
            5 star jumps

FRUITS

FOCUS - superman holds & Hollow holds

GAME - Mystery

WARMUP -  50 high knees

                        40 star jumps

                        30 mountain climbs

                        20 half turns

                        10 flopsies

FOCUS – KB Snatch, SDHP

WOD 1 –        3 KB snatch

                        3 SDHP

                        10 ups and downs

WOD 2 -  5 min of

                        Superman holds

                        Hollow holds

FRUITS

GAME – Dodge ball

WARM UP -  2 rounds -  lunge box with movements at each corner ( 15 seconds to make it to each corner)

1)   6 high five push ups

2)   6 pop corns

3)   12 mountain climbs

4)   6 squats

FOCUS -          hang squat cleans

1)   fast elbows

2)   jumping feet to squatting feet

3)   landing in the bottom of the squat

4)   putting it all together

WOD 1  -        15 – 12 – 9

                        Hang squat clean

                        Burpees

WOD 2 –   50 situps for time

FRUITS

GAME -           survival

WARMUP - Dragon Tail

FOCUS - Kettle Bell

WOD - 5 kettle bell swings
             5 kettle bell snatches
             5 sumo deadliest high pulls

Junk yard dog

fruits

GAME - cross cross fit