Strength: 5 sets of the following, building 1 Push Press, 1 Push Jerk, 1 Split Jerk WOD “A morning without coffee” For Time 600m Run 100 DUs 50 Box Jumps (24, 20) 2 Rope Climbs 40 Wall Balls (20, 14) 500m Row 30 Walking Lunges (45, 25 400m Run 2[…]
Read More »Strength Hang Squat Clean 3-3-3-3-3 WOD “The Chief” AMRAP 3 3 Power Cleans (135, 95) 6 Pushups 9 Squats Rest 1 Minute *Repeat for a total of 5 sets.
Read More »Strength Back Squat 5-5-5-5-5 WOD “Below Zero” AMRAP 205 Deadlifts (225, 155) 10 Wall Balls (20, 14) 20 KBS (53, 35) 30 DUs
Read More »Warm-Up “Steve Says” Skill Deadlift WOD AMRAP in a given time 5 Wall Balls 7 Inchworms 9 Deadlifts GAME! Cartwheel Tag
Read More »Strength GHD Situps 10-10-10 WOD CrossFit Open WOD 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters (100, 65) 3 Chest to bar Pull-ups 6 Thrusters 6 Chest to bar Pull-ups 9 Thrusters 9 Chest to bar Pull-ups 12 Thrusters 12 Chest[…]
Read More »Strength Squat Snatch 3-3-3-3-3 WOD “James Bond” 12-9-6-3 Squat Snatch (95, 65) Ring Dips
Read More »Warm-Up 3 Rounds 2 Cartwheels 15m Walking Lunge 6 Lateral Hops 15m Backward Walking Lunge Skill Overhead Squat WOD AMRAP in a given time 7 OHS 7 Situps 7 Tuck Jumps GAME! Dodge Ball
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