Warm-up With General Class Strength Clean and Jerk Every 2 Minutes for 14 Minutes 1. 3 @ 75% 2. 3 @ 75% 3. 2 @ 80% 4. 2 @ 80% 5. 2 @ 85% 6. 1 @ 90% 7. 1 @ 95% WOD 10 Minute AMRAP 7 Power Cleans (135,95) 14 Wallballs Cashout 2000m Row […]
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of […]
Warm-up With general class Strength 5 x 25’ Front Rack Lunge *Climb in weight as able WOD 4 Rounds 1 minute work/:20 sec rest 1. Box Jump (30, 24) 2. Ski Erg or Rower 3. Kettlebell Snatches (2, 1.5pd) 4. Assault Bike
Warm-up Run 1 loop Then 2 Rounds 10 Good Mornings 10 Shoulder Taps (Free-standing if able) 5 Strict Pull Ups 5 Slow Muscle up transitions Skill/Strength WOD EMOM 20 1. 3 Deadlifts @ 80-90% 2. 50’ Handstand Walk 3. 3 Strict Muscle Ups 4. Rest Regional – 1 Strict Muscle Up Open – 25’ HS […]
Warm-up EMOM 6 Odd- Row 12/10 Cals Even- 100m Sandbag Run Oly (25 mins) EMOM 10 1 Snatch Rest 5 mins EMOM 10 1 Squat Clean & Split Jerk *For each lift, start @ 80% and climb each minute as able WOD 30-20-10 Calories on Rower 15-10-5 Burpees Over Rower Rest 2 minutes, immediately into: […]
Warm-up With general class Accessory/DB work 5 Dumbbell Power Cleans 5 Dumbbell Front Squats 5 Shoulder to Overhead *The entire complex should be completed unbroken, without taking your hands off of the dumbbells. Start light and then increase the weight and see what you can do! WOD 4 Rounds 600m Run 30 Wallballs (30, 20) […]
Floater 1 min Double Unders 1 min Dumbbell Snatches (50, 35) 2 min Double Unders 2 mins Dumbbell Snatches 3 min Double Unders 3 min Dumbbell Snatches *WOD Credit: CrossFit.com
Warm Up With general class Partner WOD 50 Burpee Box Jumps 6 x 200m Sandbag Run (4/3) 50/40 Calorie Bike 60/50 Calorie Row 80 Shoulder to Overhead (135, 95) 60/50 Calorie Row 50/40 Calorie Bike 6 x 200m Sandbag Run 50 Burpee Box Jumps