Starting the 27th of July, CrossFit Pulse will offer Strength Training classes every Tuesday & Thrusday at 7p.m.

Warmup:
run 200m
row 250 
10 burpees
10 thruster’s
10 man maker’s
Stretch:
W.O.D
“Donkey Kong”
21-15-9 
Burpee’s, kb swing’s and box jump’s with a hill run in between each exercise.

warmup:
250 m row
10 handstand pushups
10 pushpress
10 thruster’s
10 O.H. squats
10 O.H lunges
Stretch:
W.O.D
AMRAP in 20 min.
7 reps deadlift RX 275/153
200m run
14 one legged squats (7 per leg)  or 35 regular air squats.
20 double unders/80 singles
*If you have an injury, and need to substitute for deadlifts, then do light dumbbell deadlifts, or deadlifts with a med ball. Keep [...]

warmup:
200m 1 arm farmer’s walk (switch arm’s at 100m) 53/35
row 250m
20 O.H. Lunges
Stretch:
W.O.D “Hell Inn”
DO THE FULL WOD OR CUT IN HALF.
For time:
run 1200 meters
63 Kettlebell swings,
36 pullups
Run 800m
42 kettle bell swings
24 pullups
Run 400m
21 kettlebells swings
12 Pullups

Warmup:
run 800m
row 500m
25 pullups
Stretch:
Tabata abs, 10 rounds of abmat situps and side to side plate bounce.
or you can do heavy back squats while everyone else does abs. Heavy back squats are 4×5
W.O.D
3 rounds for time of:
*7 back squats rx=225/83 (please pick a weight that you can sink below parallel) or do 25 air squats.
* 10 [...]