RMSDF

1 mile run or row

50 push ups

50 side crunches

Tax Day

Time to pay up!
KettleBell BLASTER

Waking lunges (4 X across the floor)
21 Sit ups
5 hand stand push ups or 15 over head press

complete as many rds in 20 minutes as you can

you want me to do what?

10 minutes of KB Swings.  multiply your kb weight X reps for your score.

cool down:

50 crunches

50 reverse crunches

50 russian twists

John's B-day WOD

If I told you, would you come?

Another Dirty 30

another dirty 30

30 sit ups

30 kb swings 35/70

30 ball slams or wall ball

30 burpees

30 jumps with knees to chest or box jumps

30 mountain climbers (15 per side)

30 grasshoppers (15 per side)
You don't want to be in the way of this KICK. Just ask Rich what CrossFit has done for his Krav Maga performance.

JOHN'S WOD

Hey this will be a fun one. Don't miss it!

MONDAY:

WHAT EVER COMES TO MIND.

10 push ups

5 pull ups

10 overhead press'

5 knees to elbows

10 burpees

9rds for time

Lucy

Complete as many exercises as you can in 20 minutes.You can start in any order. Pick your weakest exercise to start with

50 reps each

KB swings

Overhead squats

DB or KB Push Press

Flutter Kicks 3 count equals 1 rep

push ups

Bear crawls 1 rep equals 1 length of the training floor (the long way)

Turkish getups 25 each side

Mountain Climbers 3 count equals 1 rep