Warm-up 25/20 Cal Bike 20 Strict T2B 15 Wall Squats 10 Box Jump Overs Strength Overhead Squat 3-3-3-3 WOD (16 Minutes) Regional WOD 2012 7 Deadlifts (345 / 225 lbs) 7 Muscle-ups Then Three rounds of: 21 Wall ball shots 21 Toes-to-bar Then 100-foot Farmer carry (2 – 100, 70 lb dumbbells) 28 Burpee box […]
Floater For Time: 150 Double Unders 50 Calorie row 30 Calorie Bike
Warm-up With General Class WOD Partner Chipper 1 Mile Run (Switching every 200m) 60 Clean and jerks (155,105) 60 Burpees 60 Chest to Bar Pull-ups 30 Snatches 30 Burpees 30 Chest to Bar Pull-ups Open- 135,95
Warm-up 15 Calorie Row 10 Single Leg KB Deadlifts per side 20 Shoulder Taps* 20 Hollow Rocks 10 Calorie Assault Bike 10 Single Arm KB thrusters per side 20 Shoulder Taps* 20 Supermans *Freestanding if able Skill Handstand Walk or free handstand practice (use the wall) for 5 minutes THEN – 3 minutes for max […]
Warm-up Run 1 loop 10 Scap Pull Ups 10 Kips 10 Strict C2B Pull Ups 10 Strict Ring Dips 5 Slow Muscle Up Transitions Smash quads & roll triceps w/ barbell Mobilize upper back with peanut Strength 1. Front Squat 5-5-5-5 2. Thruster 2-2-2-2 WOD (20 Minute Cap) 20 Power Snatches (135,95) 20 Ring Muscle-ups […]
Warm-up With General Class Skill Handstand Push-ups Partner Strength Mins 0-3- 16 Clean and Jerks Mins 3-6- 14 Clean and Jerks Mins 6-9- 12 Clean and Jerks Mins 9-12- 10 Clean and Jerks Minutes- 12-15- 8 Clean and Jerks *Start at 75% of your max clean and jerk and try to increase the weight by […]
Warm-up With general Class Benchmark WOD “Fight Gone Bad!” Three rounds of: Wall-ball, 20,14 to 10 ft (Reps) Sumo deadlift high-pull, 75,55 (Reps) Box Jump, 20in box (Reps) Push-press, 75,55 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This […]
FLOATER 2016 Team Series WOD 100 double-unders 25 toes-to-bars 25 deadlifts (225,155) 50 box jump overs WOD credit- crossfit.com
Warm-up With General Class Skill Rope Climbs Muscle-ups WOD 4 Rounds 500m row 3 Rope Climbs 100 Double Unders 9/6 Muscle-ups Rest 2 Minutes Games – Legless