Test in 3.5

Desert Sky Fitness – H.I.I.T. Gymnastics Warm-Up (No Measure) Row/run 400meters 2X: 10 Superman to Hollow Body 10 Kick ups/ Handstand walks 20 Kips 30 second L-sit (rings or parallets) Across the Floor (No Measure) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo

Test In 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 In 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 in 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 In 3.1

Desert Sky Fitness – H.I.I.T. Today is the start of another 8 week cycle. Every WOD this week will be retested starting the week of December 11th. This cycle with have a focus of overhead and squat strength, with emphasis on mobility and gymnastics skill. Warm Up 15 (No Measure)

No Details

Desert Sky Fitness – H.I.I.T. The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Across the Floor (No Measure) Metcon (AMRAP – Rounds) For Time, In Any Order: 1 Mile Run 50/40 Kcal Row 50 Thrusters

Is This a New Thing?

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) The CrossFit Total (Total Weight) Metcon (AMRAP – Reps) 3 Min AMRAP: 400 Meter Run Max

Friends for Help

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) Rope Climb Rope Climb Practice Metcon (Time) One Partner

Break Down

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) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP: 100 Meter Run 20 Right Arm FR Lunge (35/26)

Be Chipper

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) Metcon (Time) For Time: 70 Double Unders 60 Push Press (45/35) 50 Kb Swings (44/35) 40 Pull Ups 30 Burpees

GPW

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) Max Handstand Hold (3 sets of max hold attemps ) Max handstand hold with

Good Day To Go Outside

Desert Sky Fitness – H.I.I.T. Warm Up 4 (No Measure) 2 Min Jump Rope 2 rounds: 10 med ball cleans 20 med ball twists 5 kick ups 20 mountain climbers Across the Floor (No Measure) Tire Flip (3 x Max Reps ) 15 Minutes to work on tire flipping form

Who Needs Rest?

Desert Sky Fitness – H.I.I.T. Warm Up 3 (No Measure) 3 Rounds 5 Burpees 10 Air squats 5 Kick ups 10 HBR Foam Roll (No Measure) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP: 50 Double Unders 50 Ft Bear Crawl 50 KB Swings (44/26) 50 Ft Lunge 50

Everyday Warrior Week 3

Desert Sky Fitness – H.I.I.T. Everyday Warrior Week 3 Part 1 (Time) Part 1 – 12 minute CAP On a Running clock complete: 2 Rounds of 4 Deadlift 225/155 28 Wallballs 20/14 20 Box Jump Overs, 24/20 inches (All divisions) 14 Hand Stand Push Ups Warm up 14 (No Measure)

Yes, It’s Her

Desert Sky Fitness – H.I.I.T. Warm Up 4 (No Measure) 2 Min Jump Rope 2 rounds: 10 med ball cleans 20 med ball twists 5 kick ups 20 mountain climbers Across the Floor (No Measure) Mobility (No Measure) Thoracic and overhead Mobility Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Watching for Bags of Sand!

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) 126 Reasons Why You Hate Programmers (Time) 15 Minute Time Cap: 18-15-12-9-6-3 Burpee Box Jump Over (24/20) Ground to

Mile High Throwdown Sympathy

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) Metcon (AMRAP – Rounds and Reps) With A Partner, 7 Min AMRAP 60 Double

Quick Remainder

Desert Sky Fitness – H.I.I.T. OLY Warm-up (No Measure) 2 min Run/Row Plyometrics (high knees, Butt kicks, dance it up, jumping) PVC pass through PVC OH squats/ Sotts Press 5 x PVC/BB 1st pull PVC/BB 1st & 2nd pull PVC/BB clean pull/ snatch pull PVC/BB full clean/ snatch (w/ Squat)

Everyday Warrior Week 2

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 UndersRun/Row 500 Meters Across the Floor (No Measure) Everyday Warrior Week 2 “Fight” (Time) Prior to 4:00, complete: 3 Rounds of: 10 Thrusters 75/45lb

How Bizarre

Desert Sky Fitness – H.I.I.T. Warm Up 20 (No Measure) 400 Meter Run 2 Min Foam Roll 3 Rounds 10 KB Swings 10 Goblet Squats 10 Push Ups 10 Ring Rows Goal Work (No Measure) 20 Minutes for goal work Metcon (Time) For Time: 200 Meter Run 15 Back Squats

Another of the Same

Desert Sky Fitness – H.I.I.T. Warm up 1 (No Measure) 2 Rounds: 200 Meter Run 10 Sampson 10 Side lunges 10 Wall Balls 10 Push ups 10 HBR Across the Floor (No Measure) Handstand Walk (Max Feet (10 Minutes) ) Progression Blocking – Kick Ups- HS Hold on Wall- Partner

Weekend Leftovers

Desert Sky Fitness – H.I.I.T. GHD Warm Up (No Measure) 30 Kcal Row 4 rounds 7 clean and jerks (barbell/PVC) 7 OH Squats 7 inch worms to push up 7 bar kips Rotate class through 10 GHD extensions/holds until warm up complete. Squat Clean 2 x Front Squat (5 x

Less is just Less

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) Metcon (3 Rounds for reps) 5 Minutes: 400 Meter Run Then Max Rounds Of: 4 Burpee Box Jump Overs (24/20)

Tri-Set

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) Metcon (Time) 4 Rounds For Time: 40 Wall Balls 100 Meter OH Plate Carry (45/25)

Everyday Warrior Week 1

Desert Sky Fitness – H.I.I.T. Warm-up Sweaty Warm up (No Measure) 2 rounds 10 Burpees 10 Kb Swings 10 Ring Rows 10 Push Ups 10 HBR Mobility Metcon Everyday Warrior 2017 Event 1 (AMRAP – Reps) 15 Minute AMRAP RX: 60 Calories on the Rower 50 Burpees Over the Barbell