Warm-up With General Classes Strength Squat Snatch 3-3-3-3-3 -Between sets complete Scapula rolling and chest stretching WOD Every Minute on the Minute for 12 Minutes 3 Power snatches (115,75) 6 Box Jump Overs 6 Wallballs Games- (135,95), 3-6-9
Warm-up With General Classes Skillz Ball-up Knees to elbow Standard Handstand Push-up Benchmark WOD “The Seven” 7 rounds for time 7 Handstand push-ups 7 Thrusters (135,95) 7 Knees to elbows 7 Deadlifts (245,165) 7 Burpees 7 kettlebell swings (2,1.5) 7 pull-ups Games- Strict HSPUs **Please share Barbells!!
Floater 100-80-60 Cal. Assault Bike 200-160-120 Double Unders -Rest 5 mins- 1 Rep Max Power Clean WOD Credit- CrossFit Mayhem -Not as fit as Froning? Cut the reps in half!
Warm-up With General Classes WOD – 1035m Run 25 Sumo DL High Pulls 25 Push-presses (75,55) 25 WallBalls – 800m Run 20 Sumo DL High Pulls 20 Push-presses 20 Wallballs – 600m Run 15 Sumo DL High Pulls 15 Push-presses 15 Wallballs – 400m Run 10 Sumo DL High Pulls 10 Push-presses 10 Wallballs
Warm-up 200m Run 10 Front Squats 10 Presses w/ Feet in Split Stance 200m Run 10 Strict Toes to Bar 10 Around the Worlds 200m Run 10 Squat Clean & Split Jerk Oly Clean and Jerk (Squat and Split) 2-2-2-2 WOD 10 Minute AMRAP 1 Front Squat (185,125) 2 Toes to Bar 2 Front Squats […]
Warm-up 20/15 Cals Assault Bike 50 Double Unders Then w/ empty barbell: 5 Muscle Snatch 5 Drop Snatch 5 Overhead Squat 5 Tall Snatch 5 Snatch Add some light weight – repeat Skill Legless Rope Climb Games- 10 Min EMOM Super Games – 10 min EMOM L-sit climb from the floor Regional- Odd Minutes Super […]
Warm-up and WOD 1 with General Class Benchmark WOD (20 Minute Cap) “Nancy” 5 Rounds 400m Run 15 Overhead Squats (95,65) WOD 2 8 Minute AMRAP 3 Power Cleans (205,135) 6 Burpee Bar Muscle-ups 9 Box Jumps (30,24 Regional- 185,125 Open- 165, 115
Warm-up 30/20 Calorie Row 20 Shoulder Taps 15 11’ wall balls 10 Hug a Twinky on the GHD 5 Moon the sky Mobilize hips & shoulders. Warm up strict HSPU Strength 1. Back Squat 5-4-3-2-1 2. Push-press 5-4-3-2-1 WOD (16 mins) 4 Rounds In 3 Minutes Complete 30/20 Calorie Row 15/10 Strict HSPUs Then AMRAP […]
Floater Conditioning “Severin” 50 Strict Pull ups 100 Hand Release Push ups 5K Run
