Warm-up:
500m Row

(2 rounds)
10 Dips
10 Situps
10 OHS
10 Pushups
10 Back/Hip Extension Combo
10 Pullups

Workout of the Day:

Back squat - 75% x 5 x 5
Clean deadlift - 90% (of clean) x 5 x 3
Push press - 70% x 5 x 5

3 sets:
A1. Pull-ups x 10 (deadhang) 2 minute rest
A2. GHD Situps x 20; 2 minute Rest

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Recovery:
10minutes
Foam Roll (IT Bands, Quads)
Butterfly Stretch
Hamstring Stretch

Warm-up:
4 rounds
Speed ladder Drills (single, double, in-in-out-out, diagonal, side in-in-out-out)
Running lunges (10 with right leg/10 with left leg)
Standing long jump 10

Heres a nice piece from the guys at Fieldhouse. ( I like it, gonna adopt it )
Natural flow of the gym:
Every day, when you come into the gym there should be a natural flow, a pattern in which you will make the best use of your time and ensure you get the most out of every visit to the Field House Gym.

1. Arrive 10 to 15 minutes early before class starts: Use this time to socialize with friends, review the warm up board, grab a foam roller/ lacrosse ball and perform any specialty or rehab exercises that might have been given to you. The foam rollers are awesome tools for increasing blood flow and improving the function of the targeted muscle group. Utilize them!

2. Be prepared to get started as a group at the scheduled class time: Please have everything that is listed on the warm-up board (early bird) completed and be ready for whatever the coach has planned for you. Sometimes, it will be additional drills, or it might be skill review as a group. The time spent here is important to reinforce proper movement patterns and focus on form.

3. Strength/skill work: Once the workout has been explained and you understand the focus, set up your station and strive for virtuosity! Being able to deadlift 500lbs is great, as long as the form is solid. Being virtuous will ensure long term gains and keep you safe.

4. 321 GO: When the timed WOD starts, hit it hard and fast! We want intensity, but only as intense as safety allows. Listen to your coach’s ques. If you and the coach have a disagreement on weight or proper form, the coach has the final say. When you finish your workout before others, cheer your friends and fellow BreakThrough members along (this is not clean-up time), but remember…encouragement and edification only. This place is as much about the community as it is the workout. Motivating people along will pay huge dividends when the day comes, and it will, when you are the last one holding the bar and someone is there to motivate you.

5. Clean up: After the storm has calmed and the dust has settled, please put your equipment back where you found it and wipe it down. Everything has its own place in the gym, bands and balls, weights and bars, you catch my drift. Wipe down everything you use and mop up any sweat puddles you may have left.
Start bringing in your own personal towel. The towels at the gym have been used to clean all areas of the gym. Bringing in a personal towel will give you the comfort of knowing that the only thing your towel has wiped down is you.
Things break, I understand. If you are using something and it breaks or it feels like it is about to break, let a coach know .This way we can take it out of service and replace it or get it repaired.

6. Post WOD and Recovery Work: Stretching and recovery work is scheduled for every class, but sometimes I stay on my soapbox longer then intended and time runs short. This does not give you an excuse for the dip, dip, and nod out the door. Recovery work is an important part of being fit, staying healthy, and warding off injury. Take is seriously.

Lots of box jumps…Oh Yeah!

Workout of the Day:

8 Rounds:
:20 KBS / :10 Rest / :20 Pushup / :10 Rest
Then 600m Run after last Pushup
>KBS are Russian (53/35)
*Score is lowest round of each movement, and 600m Time.*

Recovery:
Buterfly Stretch
Hamstring Stretch
Foam Roll IT Bands

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Got this one from Coach Rick Santa Maria of Crossfit Chula Vista while down with them over the summer

Warm-up:
Step-ups 2 min.
Jump rope 1:30

3 Rounds

“Bear Complex” (65/45)
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press
(perform each movement in order 5 times for one round)

Workout of the Day:

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

RECOVERY:
Stretch (Glutes/Hams/Quads)...Foam Roll

Warm-up:

500m Row (m/1:45- w/2:02)

4 Rounds
10 AirSquats
10 Pushups
10 Pullups
10 Ring Dips
10 Back Extensions
10 V-ups

Power:
Muscle Snatch 5-5-5

Great Job Patty S.

Workout of the Day:

Shoulder Press 3-3-3-3-3

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Warm-up:
3 Rounds of Kettlebell Complex

Turkish Getup
Swing
Clean
Push Press
(Do 5 reps per each exercise per each arm)
...Then…
Row Sprint (250m)

Sport:
8 Rounds :20 sec work/:40 sec Rest
Where 1st 2 rounds is Pullups
      2nd 2 rounds is Pushups
      3rd 2 rounds is Situps
      4th 2 rounds is Squats

Workout of the Day:

3 rounds
1 min box jumps (24”)
rest 30 secs
1 min deadlifts (185#/125#)
rest 30 secs
1 min row for Calories

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Warm-up:

10 Knees to Elbows
10 Quadriped Raises (each side)
10 OHS (w/ TB, Bar or 65lbs)
10 Rings Rows (Advanced feet elevated)

Skill/Power:

Tall Clean 3-3-3

Drill/Skill time!
Workout of the Day:

3 Rounds for time of:

155/115 Power Cleans 10 Reps
10 Burpees

Recovery:
Stretch (Hamstrings/Quads/Glutes)

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