WOD

Crossfit Open WOD 11.3 As Many Reps as Possible in 5 Minutes Clean (squat) and Jerk 165/108 (55+135/73) Then…… Crossfit Open 11.5 AMRAP 20 Minutes... Read More

Strict Press 1 RM Then…… AMRAP 20 Minutes 400m Run or 1.0 km Echo/0.6mile Assault Bike 20 Perfect Pushups 40 Sit Ups or 20 GHD... Read More

10 Min EMOM 1 Snatch + 2 OHS Then… “Happy Birthday Day Selena” – 2 Rounds For Time 29 Cal Row or Ski 15 Power... Read More

Pause Front Squat: 3 x 2 (5 sec pause @ 88-90%) Then…. 15 MIN AMRAP 5 Dips 10 Front Squats, 135/93 15 Box Jump Overs,... Read More

Olympic Lifting -Work to a Heavy Snatch Complex: Snatch Pull + Snatch + Hang Snatch -Work to a Heavy Clean & Jerk Complex: Clean Pull... Read More

Choose a Hero: Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 or…… DT AMRAP with Cardio AMRAP 20 Minutes... Read More

WWPF – Running Clock 0:00 – 10:00 (partner snatch EMOM / YGIG in same min) 5 Burpees over Bar + 1 Snatch 12:00 – 30:00... Read More

AMRAP 35 Minutes 5 Rope Climbs 15′ 200m Row or Ski 40 Toes to Bar 200m Run or Ski 100′ Sandbag Carry + 25 Sandbag... Read More

a. Bent Over Row 3×3 b. Strict Press 3×3 Then… Crossfit Open WOD 17.4 55 Deadlifts 225/153 55 Wall Balls 55 Cal Row 55 Handstand... Read More

Front Squat (wk 4): 3×3 with 3 second pause in each @ 88% Then… For Time 60 Alt Pistols 30 Hang Cleans, 155/113 15 Bar MU