WOD 7/5/18

A) Every 90 seconds for 12 Rounds: 1. Shoot through x 6-8 2. Turkish Get Up x 2/2 B) AMRAP12 18 Box Jumps (24/20) 15 Pull-ups 12 Hang Power Cleans (95/65)

WOD 7/3/18

A) Every 3 minutes for 6 Rounds: Bench Press x 5 Bulgarian Split Squat x 5/5 B) AMRAP12 Thruster x 5 Burpees over Barbell x 5 Ring Dips x 5

WOD 7/2/18

A) 6 Sets Push Jerk x 3 B) For time: 800 meter Run 8 Rope Climbs 400 meter Run 6 Rope Climbs 200 meter Run 4 Rope Climbs 100 meter Run 2 Rope Climbs

WOD 6/30/18

CrossFit only @ 9:00am In teams of 2, split reps evenly in any sequence. Both partners go on the Farmers Carry together and alternate holding the kettlebells. For time: 400 meter Farmer’s Carry (24/16) 200 Mountain Climbers 100 Box Jumps (24/20) 200 Med Ball Cleans (20/14) 400 meter Farmer’s Carry *** CrossFit Total @ 11:00am, […]

WOD 6/29/18

In teams of 2, with one partner working at a time alternate movements to complete 10 Rounds together of: 200 meter Run 20 Jumping Pull-ups 20 KB Snatches (24/16)

WOD 6/28/18

A) Superset: 4 Sets each Deadlift x 7-5-3-3 (increase weight every set) Rest 1 minute Bench Press x 7-5-3-3 (increase weight each set) Rest 1 minute B) AMRAP 6 Sumo Deadlift High Pull x 25 (75/55) Calorie Row x 15 *rest 4 minutes AMRAP 6 Half Burpees x 25 Front Squats x 15 (75/55)

WOD 6/27/18

A) Every 3 minutes for 5 Rounds: Weighted Pistol x 10 Weighted Push-up x 10 Candlestick x 10 B) For time: Walking Lunges x 75 Russian KBS x 50 (32/20) Wall Ball x 75 (20/14) *Every minute on the minute stop and complete 5 Burpees. Workout begins with Burpees.

WOD 6/26/18

A) EMOM14 1. Weighted Ring Dip x 3 2. Hollow Hold x 45 seconds B) AMRAP14 Double Unders x 21 Abmat Sit-ups x 14 HSPU x 7

WOD 6/25/18

A) Take 15-20 minutes to work up to a 1RM clean & jerk B) AMRAP 8 1 power clean (155/105) 1 strict pull-up *ascending ladder: first round is 1 power clean/1 strict pull-up, 2/2, 3/3, etc. Score is total reps completed.