Pulse Throttle

Desert Sky Fitness – H.I.I.T. Barbell Warm Up 2 (No Measure) 3 Rounds: 7 Wall Balls 7 Deadlifts 5 Hang Cleans 3 Split Jerks Across the Floor (No Measure) Tire Flips (Time) 20 Tire flips for time with a Partner. Rx+ One person tire flips Pulse Throttle (4 Rounds for

Train Wreck

Desert Sky Fitness – H.I.I.T. Warm up 12 (No Measure) 3 rounds 50 Meter Run 5 Snatches PVC or Barbell 10 Sampson 5 Thrusters 10 Kips Across the Floor (No Measure) Metcon (Time) For Time: 100 Meter Run 10 Wall Balls (20/14 @ 10/9) 10 Sit Ups 200 Meter Run

Last F&F ’17

Desert Sky Fitness – H.I.I.T. Warm Up 6 (No Measure) 50 Double unders/attempts. NO SINGLES 2 Rounds of 10 Wall Balls 10 kb clean and jerks 10 Upward to Downward Dog Across the Floor (No Measure) Push Jerk (6×3 EMOM @ 80-85% ) Metcon (AMRAP – Reps) 3 Rounds With

Road to Hangover

Desert Sky Fitness – H.I.I.T. Warm up 11 (No Measure) 10 Laps around rig 25 Air Squats 25 Sit Ups 25 Modified ring rows 25 Elevated push ups 25 Kips Across the Floor (No Measure) Banded Chest To Bar Negatives (10 min EOMOM, Record total reps (comment on band) )

12 Days of Christmas ’17

Desert Sky Fitness – H.I.I.T. Sweaty Warm up (No Measure) 2 rounds 10 Burpees 10 Kb Swings 10 Ring Rows 10 Push Ups 10 HBR Across the Floor (No Measure) 12 Days of Christmas (Time) For Time 1 Squat Clean Thruster (95/65) 2 HSPU 3 SDHP (95/65) 4 Burpees 5

Test In 4.6

Desert Sky Fitness – H.I.I.T. Warm Up 8 (No Measure) 4 Rounds: 9 Air squats 7 Push Ups 5 Burpees 3 Pull Ups Across the Floor (No Measure) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use

Test In 4.5

Desert Sky Fitness – H.I.I.T. Barbell Warm Up (No Measure) 2 Rounds: 100 Meter Run 10 Power Cleans 5 Hang Squat Cleans 10 Power Snatch 5 Snatch Balance Across the Floor (No Measure) CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18

Test In 4.4

Desert Sky Fitness – H.I.I.T. Warm Up 20 (No Measure) 3 Rounds 100m Med Ball Run 10 Wall Balls 10 MB Vsit Passes 10 Slow Scap Pull Ups Across the Floor (No Measure) Partner DT (AMRAP – Rounds and Reps) 8 min Partner AMRAP: 12 Deadlifts (135/95) 9 Hang Cleans

Test In 4.3

Desert Sky Fitness – H.I.I.T. Warm up 2 (No Measure) 2 Rounds 10 Burpees 10 Air squats 10 Kips 10 Scorpions stretches 10 Iron Cross stretches Across the Floor (No Measure) Goal Work (No Measure) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target

Test In 4.2

Desert Sky Fitness – H.I.I.T. Warm Up 5 (No Measure) 3 Rounds: 20 Jumping Jacks 10 Up dog to down dog 10 Med Ball Cleans 10 Alt KB Snatches Across the Floor (No Measure) CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old

Test In 4.1

Desert Sky Fitness – H.I.I.T. Our final 8 week cycle will help to prepare us for the 2018 CrossFit Open. Expect to see many 7-15 minute workouts that include plenty of burpees!! We will have opportunities to work on some of the more challenging movements such as pull ups/chest to

Test Out 3.6

Desert Sky Fitness – H.I.I.T. Warm Up – Sarah (No Measure) 200 Meter run 2x: 10 KB swings 20 flutter kicks 10 Air Squats 5 Burpees Across the Floor (No Measure) Handstand Push-ups (Max Unbroken ) Metcon (Time) For Time: 100 Double Unders 50 KB Swings (53/35) 30 Box Jumps

Read Beard 17′

Desert Sky Fitness – H.I.I.T. Warm Up 22 (No Measure) Row 500 Meters 2 Rounds 10 Ab Mat Sit Ups 10 Med Ball Cleans 30 Double Unders Across the Floor (No Measure) The Red Beard (Time) 6 Rounds For Time: 400m Run 21 KB Swings (53/35) 12 Pull Ups 3

Test Out 3.4

Desert Sky Fitness – H.I.I.T. Barbell Warm Up 2 (No Measure) 3 Rounds: 7 Wall Balls 7 Deadlifts 5 Hang Cleans 3 Split Jerks Across the Floor (No Measure) Pull-ups (Max Unbroken ) Metcon (Time) For Time: 5 Ring Muscle Ups 3 Front Squat (225/155) 5 Ring Muscle Ups 6

Test Out 3.3

Desert Sky Fitness – H.I.I.T. Warm Up 25 (No Measure) 30 Kcal Row/Bike 2 Rounds: 7 Deadlifts (barbell/PVC) 7 Hang Squat Cleans 7 Push Press 7 Ring Rows 7 HSPU/Kick ups Across the Floor (No Measure) Hip Flexion Test (Calories) Athlete lies supine on floor with both legs extended. Have

Test Out 3.2

Desert Sky Fitness – H.I.I.T. Warm up 11 (No Measure) 10 Laps around rig 25 Air Squats 25 Sit Ups 25 Modified ring rows 25 Elevated push ups 25 Kips Across the Floor (No Measure) Toes-To-Bar (Max Unbroken ) Metcon (Time) For Time: 30 GHD Back Extensions 7 Burpee over

Test Out 3.1

Desert Sky Fitness – H.I.I.T. Warm Up 15 (No Measure) 200 Meter Skipping 2 Rounds 10 KB Swings 10 Barbell Front Squats 10 Barbell Push press 10 Barbell Cleans Across the Floor (No Measure) Overhead Squat (10 Minutes to Establish a 1 RM ) Metcon (Time) 3 Rounds For Time:

Gold Rush

Desert Sky Fitness – H.I.I.T. Barbell Warm Up (No Measure) 2 Rounds: 100 Meter Run 10 Power Cleans 5 Hang Squat Cleans 10 Power Snatch 5 Snatch Balance Across the Floor (No Measure) Squat Clean (5×2 EOMOM 60-70% for Skill ) Metcon (Time) For time: 21-15-9 Kcal Row Thrusters (45/35)

Your Move

Desert Sky Fitness – H.I.I.T. Warm up 12 (No Measure) 2 Rounds 10 Snatches with Barbell 10 Med Ball Cleans 10 Iron Cross 10 Scorpions Across the Floor (No Measure) Metcon (Time) 20 Min AMRAP: 25 Kcal Row 20 Plate V-twists (25/15) 15 Good Mornings (75/45) 10 Knees to Elbow

Come Together

Desert Sky Fitness – H.I.I.T. Warm up 17 (Partner) (No Measure) 2 Rounds of: 5 Junk Yard Dogs Each 10 MB Squat Passes at 5-10 Feet Each 5 Synchronized Kick Ups 10 Alt ring rows Each Across the Floor (No Measure) Front Squat (4 x 6 EOMOM (50% or greater)

From Fat to Phat

Desert Sky Fitness – H.I.I.T. Barbell Warm Up (No Measure) 2 Rounds: 100 Meter Run 10 Power Cleans 5 Hang Squat Cleans 10 Power Snatch 5 Snatch Balance Across the Floor (No Measure) Goal Work (No Measure) Metcon (Time) For Time: 15 Toes to Bar 20 Right Arm OH Lunges

Strong Hold

Desert Sky Fitness – H.I.I.T. Warm Up 3 (No Measure) 3 Rounds 5 Burpees 10 Air squats 5 Kick ups 10 HBR Across the Floor (No Measure) Max Deadlifts and Max Pull Ups 18 EOMOM (10 Rounds for reps) Max unbroken deadlifts (185/125) Rx+ (225/155) Max unbroken pull ups Rx+

Last Week to be Weak

Desert Sky Fitness – H.I.I.T. Warm Up 6 (No Measure) 50 Double unders/attempts. NO SINGLES 2 Rounds of 10 Wall Balls 10 kb clean and jerks 10 Upward to Downward Dog Across the Floor (No Measure) Max Front Squats and HSPU EOMOM for 18 Mins (10 Rounds for reps) 0:00

For the Win

Desert Sky Fitness – H.I.I.T. Warm Up 3 (No Measure) 3 Rounds 5 Burpees 10 Air squats 5 Kick ups 10 HBR Across the Floor (No Measure) Mobility (No Measure) OH mobility and other mobility restrictions

Wow Wow Wow

Desert Sky Fitness – H.I.I.T. Warm Up – Sarah (No Measure) 200 Meter run 2x: 10 KB swings 20 flutter kicks 10 Air Squats 5 Burpees Across the Floor (No Measure) Overhead Squat (4 x 3 Every 2 Min ) Pull-ups (3 x Max Pull Ups Every 2 Minutes )