Test in 5.3

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) Goal Work (No Measure) Suggestions: GHD Hip extensions & Sit Ups EOMOM Max Negative Pull Ups EMOM 5-8 Push Press at heavy weight

Test In 5.1

Announcements Happy Birthday Jen DeLong 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) OLY Skill (No Measure) Squat Clean and Jerk (15 Minutes To Establish

Test In 5.4

Desert Sky Fitness – H.I.I.T. Partner Warm Up 3 (No Measure) 200 Meter Run 2 Rounds: 20 Wall Ball Passes 20 Ab Mat MB Passes 20 Alternating Burpees Across the Floor (No Measure) Metcon (Time) 12 Alternating Rounds With Partner: 10 Ring Push Ups 25 KB Swings (53/35) 10 Med

Crossfit Open Hangover

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) Bench Press (5-5-3-3-1-1-3-3-5-5 (Rest 2 Min)) Metcon (Time) For Time: 250 Meter Row 15-12-9 Hand Release Push Ups Deadlift

Crossfit Open 18.5

Desert Sky Fitness – H.I.I.T. Warm-up Warm-up (No Measure) 3 rounds: 200m Run 10 Thrusters (increase weight each round) 3 Burpee Inch Worms per leg 10 Superman CTB PU Screaming Pigeon Banded OH Metcon CrossFit Games Open 11.6 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3

Team Tactical

Desert Sky Fitness – H.I.I.T. Warm-up 10 (No Measure) 1 Minute Double Unders 2x 10 Bird dogs 10 Knee raises on PU bar 10 Push ups 10 Ring rows 5 Slow goblet squats Across the Floor (No Measure) Metcon (Time) 20 Minute AMRAP: In Teams of 2, ALT each round:

No Time Wasted

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) Goal Work (No Measure) Metcon (3 Rounds for reps) 12 Min AMRAP: 40 Seconds on 20 Seconds Rest: Med

Bang and Clang 2

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) Death By Squat Snatch EMOM 1 Snatch, Increasing 5# Every Minute Until Failure (max 20 Minutes): Starting weights: Scaled

What is Left?

Desert Sky Fitness – H.I.I.T. Warm Up3 (No Measure) 400 Meter MB Indian Run 2 Rounds 10 Wall Balls 10 Scap Pull Ups 10 Inch Worms 10 Sampson Across the Floor (No Measure) Paused Back Squat (5 x 3 Every (Rest 2 Min)) 3 sec decent, 2 second hold in

Cored Out

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) Metcon (Time) 4 Rounds For Time: 10 Snatches (45/35) 10 Thrusters (45/35) 10 Burpees 10 Box Jumps

CrossFit Open 18.4

Desert Sky Fitness – H.I.I.T. Warm-up (No Measure) Pre-WOD Warm Up: 2 Rounds 5-9 Deadlift 5-9 HSPU 20-30′ HSW Warm-up (No Measure) 400 Meter Run 3 Rounds: 10 Sampson 10 Deadlift Walk 10 Wall Squats 10 Scap Pull Ups 10 Ring Rows Mobility (No Measure) KB into Psoas Screaming Pigeon

Grease Monkey

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) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP with a Partner: 60 OH Walking Lunges (45/35)

Seal the Deal

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. Across the Floor (No Measure) Metcon (Time) 3

High Strung

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 (AMRAP – Rounds and Reps) 20 Min AMRAP: 25 Wall Balls (20/14@10/9) 3 Rope Climbs 20 Alt Single Arm

Wild Web

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) Bulgarian Split Squat (4 x 8 Rest 60 Seconds Between Legs ) Rear foot on 20-24″ box. Use a

No Ropes

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) Snatch Balance (2×3 heavy weight for FORM!) Hang Snatch (2×2 Heavier weight for FORM!) Squat Snatch (2×2

CrossFit Open 18.3

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 Overhead warm up (No Measure) With PVC 20 pass throughs hands forward 20 around the body (each direction) 20 pass throughs hands

Reach

Desert Sky Fitness – H.I.I.T. Partner Med Balls (No Measure) 2 Rounds with a partner and one med ball: 20 alternating med ball burpees 20 wall ball passess 20 wall ball sit up passes Across the Floor (No Measure) Metcon (Time) In Teams of 3: One team member resting at

It’s No Rest Day

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) Goal Work (No Measure) Metcon (4 Rounds for reps) Tabata 8 Minutes: GHD Hip Extension

Wombat

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 Squat Clean (4×3 every 3 mins for weight) Metcon (Time) 3 Rounds for Time 35 Wall Balls (20/14 at 10/9) 15

Put a Ring on It

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 Overhead warm up (No Measure) With PVC 20 pass throughs hands forward 20 around the body (each direction) 20 pass throughs hands backward 30

Crossfit Games Open 18.2

Desert Sky Fitness – H.I.I.T. Warm-up (No Measure) 18.2 Warm Up Foam roll – Lats, T-Spine, Glutes and Quads 400 Meter Run/ 500 Meter Run 3 Rounds 10 Slow Goblet Squats 10 Burpees 10 Sampson 10 Dead lift walk Mobility 1 min a side – KB into psoas 1 min

March to the Beat

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) OLY Skill (No Measure) Clean and jerk skill. Teaching points: Keeping the bar close,

A True Store

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) Goal Work (No Measure) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 8 HSPU 24 Double Unders 8 Burpee

Pen to Paper

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) Four Rounds For Time: 400 Meter Run 30 Air Squats 20 Push Ups 10 Pull Ups