15 Minutes to a Heavy Snatch Then…. Happy Birthday to Coach TJ!!! AMRAP 18 Minutes Cash In: Ski or Row TJ’s birth year 1993m AMRAP REMAINING TIME: 1 Snatch 165/113 18 Toes to Bar 29 Lateral Box Jumps 24/20Read More
Sumo Deadlift Work to a heavy single (3 sec neg) Then… Martin Luther King Jr BirthDay WOD AMRAP 16 MIN 1 Strict MU 15 Devils Press, 50/35 29 Goblet Squats, 50/35Read More
Oly: Squat Cleans from blocks: 1-1-1-1-1 @ 75% or over Jerk: Find a heavy single Endurance 25 Strict Dips 50 DU 50 Wall Ball Shots 50 DU 75 Sit-ups 50 DU 100 KB Swings 50 DU 75 Push-ups 50 DU 50 Wall Ball Shots 50 DU 25 HSPURead More
Tabata C2B Pullups- 8 Rounds 1 Minute Rest In 3 Minutes Max Reps Clean and Jerk 135/93 1 Minute Rest Tabata Toes to Bar-8 Rounds 1 Minute Rest In 3 Minutes Max Reps Clean and Jerk 165/113 1 Minute Rest Tabata Burpees 1 Minute Rest In 3 Minutes Max Reps Clean and Jerk 185/133Read More
WWPF – Running Clock 0:00 – 13:00 Work up to a heavy Hang Snatch Double 15:00 – Finish 42-30-18 Power Snatch, 135/93 (mix anyway) Synchronized Pistols Planking BurpeesRead More
For Time 50-40-30-20-10 Double Under Sit-up *Rope Climb Descending Ladder: 5-4-3-2-1 For Time 21-15-9-6-3 SandBag Ground 2 Over Shoulder, 100/75 Box Jumps, 24/20 Cal BikeRead More
EMOM 10 Minutes 2 Hang Power Cleans + 1 Jerk Then…… Crossfit Open WOD 18.1 Complete as many rounds as possible in 20 minutes of:8 toes-to-bars10 dumbbell hang clean and jerks 50/35 (1 dumbbell)14/12 cal. row or skiRead More
Sumo Deadlift (WK 6) Work to heavy 4 Rep (3 sec neg) *Drop weight 15-20lbs and do 2 set of 6-10 reps (3 sec neg) Then… For Time 50 Double Unders 21 Deadlifts, 225/153 9 Muscle Ups 50 DU 15 Deadlifts 7 MU 50 DU 9 Deadlifts 5 MURead More
2 Minute breaks between each workout to wipe down equipment AMRAP 12 Minutes 30 Split Squats 45/33 20 Bicep Curls 45/33 15 Pushups AMRAP 12 Minutes 30 KB Sumo Deadlift 20 SA KB Clean and Jerk 15 Goblet Squat In 12 Minutes Row, Bike or Ski as far as possible in metersRead More
