CrossFit WOD: Strength: Back Squat 5-5-5-5-5 Metcon: For time: 30 Hang Power Cleans (#50/35) 60 ABmat Situps 120 Double Unders 60 ABmat Situps 30 S2OH (#50/35) Gymnastics: Skill- Lache & Bar Swings Strength- 16 Min Emom: Min 1- 4/4 Negative Step Up Min 2- Max Ring/Bar
CrossFit WOD: Strength: E2MOM for 12min: Paused Overhead Squat 2-2-2-2-2-2 *4sec pause at the bottom of each rep Metcon: AMRAP in 16min of: 30 Air-Squats 10 Hang Power Snatch (#40/30) 3 Ring Muscle-ups Endurance: EMOM for 36min: 1 - 15/12 Cal Bike 2 - 20 Wallballs (#10/6)
CrossFit WOD: Skill: 15min Handstands practice Metcon: For time: 21 Thrusters (#30/20) Run 200m 18 Thrusters (#40/30) Run 200m 12 Thrusters (#50/35) Run 200m 9 Thrusters (#60/40) Run 200m 6 Thrusters (#70/45) Run 200m Endurance: 10 Rounds for time: 21 Cal Bike 15 Knees-to-elbows 9
CrossFit WOD: Strength: Barbell Lunges (behind the neck) 8-8-6-6-6 Metcon: AMRAP in 15min of: 2 Rope Climbs 8 DB Power Cleans (#22.5/15,x2) 16 Wallballs (#10/6) CrossFit Strength: Part 1 - 14 min Shoulder Press 3-3-3-3-3 70-80% Part 2 - 12 min 12 min EMOM, Alt: 1-
CrossFit WOD: Strength: E3MOM for 15min: Push-Jerk + Split Jerk (2+1) Metcon: 7 Rounds for time: 10 Front Squats (#50/35) 1-2-3-4-5-6-7 Wall Walks
CrossFit WOD: Strength: Weighted Pushups 6-6-6-6-6 Metcon: For time: 50 Plate Overhead Lunges (#20/15) 40 Pullups 30/24 Cal Bike (or 40/30 Row) 20 Box Jump Overs 10 Overhead Squats (#70/45) Skills: Main: Box muscle jumps/low bar turnovers Hips to bar drill Strict Ring Dips Strict
CrossFit WOD: Strength: 15min build up load for the complex: Squat Clean + Front Squat + Thruster + Front Squat (1+1+1+1) Metcon: 3 Rounds for time Run 400m 50 Russian KB Swings (#32/24) 50 Situps Endurance: AMRAP in 35min of: 8 Single arm devils press right arm (#15/8)
CrossFit WOD: Strength: Power Clean 3-2-2-2-1-1 Metcon: 4 Rounds for time: 12 Deadlifts (#100/70) 24 Wallballs (#10/6) *E2.5MOM - 50 Double Unders Endurance: 7 Rounds for time: 20 Box Jump Overs Run 200m 15 DB Thrusters (#15/8,x1) Row 300/200m 10 DB Burpees (#15/8,
CrossFit WOD: Strength: Front Squat 15min build up to a heavy set of 2-reps Metcon: AMRAP in 18min of: Run 200m 16 KB Overhead Lunges (#24/16,x1) 4-8-12... Burpee Pullups Endurance: 5 Rounds for time: Row 1000m 30 Box Jumps 30 Pushups
CrossFit WOD: Skill: 15min Handstands Practice Metcon: "The Chief" 5 Rounds for max reps: 3min AMRAP: 3 Power Clean (#60/43) 6 Pushups 9 Air-Squats Rest 1min between amraps. Endurance: In Pairs for time: 300 Wallballs (#10/6) 250/200 Cal Row 150 Box Jumps 50 Devil Presses
CrossFit WOD: Strength: Overhead Squat 5-5-5-5-5 Metcon: AMRAP in 17min of: 8 DB Hang Clean and Jerks (#22.5/15,x1) 8 Box Jump Overs 8 Toes-to-bar 8 Burpees
CrossFit WOD: Strength: Bulgarian Split Squat 8-8-8-8-8 Metcon: 4 Rounds for time: 50 Double Unders 30 Wallballs (#10/6) 10 Hang Power Cleans (#50/35)
CrossFit WOD: Strength: 15min build up to an RM1 Weighted C2B Chin-up Metcon: AMRAP in 15min of: Row 400/300m 21 KB Swings (#32/24) 12 Ring Dips 3 Sandbag Over Shoulder (#75/45) Skills: Main: Box muscle ups/low bar turnovers Hips to bar drill Strict Dips Strict Pull
CrossFit WOD: Strength: Strict Press 3-3-3-3-3 Metcon: 10 Rounds for time: 7 Hang Clean and Jerks (#43/30) 30 Double Unders Endurance: AMRAP in 40min: Max Cal Row/Bike E2MOM: 5 Burpees 6x10m Shuttle Runs w/plate (#20/15) 7 Pushups
CrossFit WOD: Strength: Back Squat - 20min build up to an RM1 Metcon: AMRAP in 12min of: 6 HSPU 6 Box Jumps 6 KB Front Rack Lunges (#24/16,x2) Endurance: AMRAP in 35min of: 1 Stairs Ascend 10-20-30-40... Jump Squats Situps Double Unders Gymnastics: Skill- Skin The Cat &
CrossFit WOD: Strength: Deadlift 3-3-3-2-2 *Pause for 2sec under the knees before completing each rep Metcon: For time: 10 Overhead Squats (#60/40) 1 Legless Rope Climb 10 Power Cleans 1 Legless Rope Climb 10 Ring Muscle-ups 1 Legless Rope Climb 20 Front Squats 1 Legless Rope Climb 20 Toes-to-bar