CrossFit WOD: Strength: Back Squat 5-5-5-3-3 Metcon: 5 Rounds for max reps: 3min AMRAP: 8 Toes-to-bar 8 Dual DB Front Rack Lunges (#22.5/15,x2) 8 Burpees *Rest 1min between amraps Endurance: 10 Rounds for time: Run 200m 50 Double Unders 35 Medball Situps (#10/6) 20 Wallballs (#10/
CrossFit WOD: Strength: EMOM for 12min: Even: Strict Press (3-3-3-2-2-2) Odd: 30sec Sandbag bearhug hold (AHAP) Metcon: AMRAP in 15min of: 5 Ring Dips 7 Hang Squat Cleans (#43/30) 9 ABmat Situps
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Hang Power Clean + Front Rack Lunges (1+1+2) Metcon: For time: Bike 30/24 Cal 50 Thrusters (#35/25) 30 Burpees over the bar 10 Wall Walks Run 400m Weightlifting: Part 1- 6-7 sets: 2 Muscle Snatch
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: AMRAP in 16min of: 12 Pullups 4 Sandbag Over Shoulder (#75/45) Run 400m Endurance: AMRAP in 40min of: Run 800m 50 Air-Squats 50 Situps 50 Mountain Climbers
CrossFit WOD: Strength: E2.5MOM for 6 Sets: 2 Split Jerks Metcon: For time: 50-40-30-20-10 Russian KB Swings (#32/24) Knees-to-elbows Endurance: For time: Row 1000m 50 Goblet Squats (#15/10) 40 Abmat Situps 30 Jumping Lunges 20 Burpee Box Jump Overs 10 Ring dips Run 800m 10 Ring dips
CrossFit WOD: Strength: Weighted Pushups 15min build up to an RM3 Metcon: For time: Run 800m 50 Thrusters (#20/15) 25 Burpee Box Jump Overs 12 Bar Muscle-ups Endurance: 7 Rounds for time: 14 Plate Thrusters (#20/15) 14 Burpees 14 Medball Cleans (#10/6) 14 Ring Rows 14 Plate
CrossFit WOD: Strength: E2MOM for 14min: Hang Squat Snatch + Overhead Squat (1+2) Metcon: 2 Rounds for time: 5 Rope Climbs 25 Overhead Squats (#43/30) 100 Double Unders Endurance: AMRAP in 36min of: Row 500m 45 Wallballs (#10/6) Run 400m 35 Plate G2OH (#20/15) Bike 30/24
CrossFit WOD: Strength: Romanian Deadlifts 10-10-10 *20sec Hollow Hold after each set Metcon: "Nate" AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#32/24) Endurance: 5 Rounds for time: Run 800m 30 Pushups 30 Cal Bike CrossFit Strength: Part 1: 10 min 3 sets:
CrossFit WOD: Skill: 20min Handstands practice Metcon: 4 Rounds for time: 30 Air Squats 15m Sandbag Carry (#75/45) 20 Pushups 15m Sandbag Carry 10 Pullups 15m Sandbag Carry
CrossFit WOD: Strength: Back Squat 5-5-5 *go heavy and rest to full recovery between sets Metcon: For time: 40 C2B Pullups 60 Burpee Box Jump 80 Hang DB Snatch (#22.5/15,x1) 100 Wallballs (#10/6) *Split reps as you like Weightlifting: Part 1: 6-7 sets: 2 NO jump
CrossFit WOD: Strength: 12min build up load: Hang Squat Clean + High Hang Squat Clean (1+1) *2sec pause at the bottom of the squat for each rep Metcon: AMRAP in 16min of: 6 Burpee Pullups 12 KB Hang Clean and Jerks (#24/16,x1) 12 Goblet Lunges Endurance: 7 Rounds
CrossFit WOD: Strength: E2.5MOM for 12.5min: Weighted Pullups 5-4-3-3-3 Metcon: For time: 27-21-15-9-3 reps of: Deadlifts (#60/40) Box Jumps Toes-to-bar Endurance: 2 Rounds for time: Row 2000m 100 DB Thrusters (#15/8,x1) 50 Burpees Over DB 25 Toes-to-bar Gymnastics: Skill- Lache & Bar Swings Strength- 16
CrossFit WOD: Strength: Push-Press 12min build up to an RM3 Metcon: 4 Rounds for max reps: 4min AMRAP: 4 Hang Power Cleans (#60/40) 4 Ring Dips 4 Front Squats (#60/40) 4 Burpees over the bar *Rest 1min between amraps Endurance: AMRAP in 35min of: 30 Wallballs (#10/6)
CrossFit WOD: Strength: Front Squat 3-3-2-2-2-1 Metcon: AMRAP in 12min of: 1-2-3-4... S2OH (#70/45) 15 Situps 30 Double Unders Endurance: 4 Rounds for time: Run 800m 20 Burpees 25 KB Swings (#16/12) 30 Russian Twists (#16/12) Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Kipping
CrossFit WOD: Strength: Snatch 20min build up load for an RM1 or practice technique under light load Metcon: 3 Rounds for time: Run 400m 10 DB Devil-Press 20 DB Overhead Lunges (#22.5/15,x1) Endurance: EMOM for 36min: 1 - Max Cal Bike 2 - 15 Burpees 3 -
Strength: 15min build up load for the complex: Power Clean + Hang Squat Clean + Jerk (1+1+1) Metcon: For time: 50/40 Cal Row 40 Box jump overs 30 Wallballs (#10/6) 20 Toes-to-bar 10 Ring muscle ups 20 Toes-to-bar 30 Wallballs 40 Box jump overs 50/40 Cal Row
