'Helen'

Team WOD: 5 rds for time: shuttle run, 1 crossfitter- 3 box jumps -5 squats, burpee pull-ups

3 rds for time: double unders x30, sit-ups x30: 1-10-1-20-1-30 Deadlifts

5 rds for time: 10 dips, 10 PHC, run 200m

Row 20 minutes; Push press 5-5-5-5-5

'Barbara'

Handstand push up work; 100 push ups

Farmers walk, row, waiters walk, row, barbell carry, row, waiters walk (other arm) row; ring work: support hold, skin the cat, hipstand

Banded back squat 6x5; L-sits

12-9-6 deadlift & sumo-deadlift; suitcase deadlift & dot drill

Benchpress 1-10-1-20-1-30; max sit-ups

Bergener warm up

The Wobbler- 3 rounds: 100ft walking lunges, 50 squats, 25 goodmornings 

Team Pairs- 3 rounds: 400m Run, 50 Push Press (hand off), 25 Ball Toss

PFT or Row 500m with 3 minute rest between

5 rounds: 10 wallball shots, 10 dips, 10 pull ups

'Fran' 

21-15-9 hanging power clean, knees to elbows; farmers walk 3x after each round

AMRAP run 400m, 3 rounds Cindy, run 400, 3 rounds Cindy...

Shoulder Press 5x5, Push Press 5x3, Push Jerk 5x1

Tabata KB swing; Row Race (5 - 1 minute with 2 minute break while teammates row)

Tabata Sit ups; back squat 5x5

Deadlift 5x3; 10-9-8-7-6-5-4-3-2-1 chin ups, dips, WB cleans

3 person Team: run, plank, sit ups

Overhead Squat

Row 500m, 21-15-9 front squat, KB swing

Tabata "You've gotta be kidding me!"

'Jackie', row, thrusters, pull ups

Stomach Bug -Team of 3, 5 rds: 10 wallball shots, 10 burpees, 20 sit ups

Row 5000m

'DT', 5 rds: 12 deadlift, 9 hang power clean, 6 push jerk

5 rds: 40 double unders, 30 box jumps, 20 kettlebell swings

SDHP 5x7; plank walk/push up, reverse burpee, reverse plank/leg up

10-8-6-4-2 KB swings, box jumps, sit ups; 5x7 push press; muscle up work

10x1 heavy pull ups; 5x7 cleans

run; squat therapy; foam roll

Crossfitters, deadlift, foam roll

'Murph'

Great week to kick off April!