Warm-up *With General Class Partner Strength Snatch Minutes 0-3- Max Squat Snatches (135,95) Minute 3-5 Rest Minutes 5-8 Max Squat Snatches (155,105) Minute 8-10 Rest Minutes 10-13 Max Squat Snatches (175,115) Level 2 subtract 20/10 lbs Level 1 Subtract 40/30 lbs adv- 135,95- 155,105- 175,115 Partner WOD 8 Minute AMRAP 10 Calorie Row 10 Box […]
Warm-up With a partner 80 cals on the bike Then each 10/7 stirct c2b pull ups 10/7 strict dips 5 muscle ups – strict if you have them Oly EMOM10 2 Squat Cleans -Start at 75-80% and climb as able Strength/Superset 1. Back Squat 5-5-5 2. Push-press 5-5-5 *Straight sets use 2 bars. Complete the […]
Floater 7 Rounds 3 Muscle-ups 6 Power Snatches (135,95) 9 Burpees 30 Double Unders Rest 1 Minute
Warm Up With class WOD 4 rounds 1 Minute Stations: 20s Rest and Rotate 1. Assault Bike 2. Alternating DB Snatches (70/50) 3. Double Unders 4. Goblet Lunges (1.5,1) 5. Toes to Bar
Warm-up With a Partner or Against Wall (20 ea person, ea side) 20 Around the World MB Side Tosses 20 Partner MB Sit Ups 20 MB Russian Twists 20 2 for 1 Wall Balls Strength Back Squat 3-3-3-3-3 -Between sets complete 10 Front Rack Lunges (5 each leg) WOD (20 minutes) “Hollywood” Run 2 km […]
Warm-up 30on:30hold 2 Rounds Push Ups/Handstand Hold Light Clean & Jerks/OH Hold Kipping Pull Ups/Active Hollow Hold on PU Bar Good Mornings/ Bottom Hold Double Unders/Downward Dog Oly Clean and Jerk 2×3 @80% 2×2@85% 2×2@90% Strength/Gymnastics EMOM12 ODD- 5 Strict Pull-ups EVEN- 5 BB Bent Over Rows WOD 30-20-10 Handstand Push-ups Deadlifts 275,185 Double Unders […]
Warm-up With General Class WOD “Kalsu” 100 Thrusters (135,95) for Time Every Minute on the Minute 5 Burpees Kalsu Wod: One Of The Hardest CrossFit Workouts
Warm-up 30/20 Cals on Bike 15 Muscle Snatches 10 OHS 5 Front Levers 5 Back Levers OLY/GYMNASTICS 9 Snatches @75% of Max 9 Strict Muscle-ups Rest 2-4 Minutes 7 Snatches @80% of Max 7 Strict Muscle-ups Rest 2-4 Minutes 5 Snatches @85% of Max 5 Strict Muscle-ups Regional- 5-3-2 Strict Muscle-ups Open- Kipping Muscle-ups WOD […]
FLOATER 5 rounds for time of: Run 800 meters 205-lb. bench presses, 10 reps 45,25lb weighted pull-ups, 10 reps