CrossFit WODs

Monday Hang Clean + Split Jerk 3-3-2-2 *note= start around 65%, perform split jerk after the last clean in the set Push Press 5-5-5 AMRAP 8 mins: 8 KB Swings (70/53) 8 Burpess  8 Box Jumps (20) Tuesday Front Squats on the 3mins 4x8  *note: use … [Read more...] about Week of 2/4

Monday Snatch Balance  3-3-3-3-3 "17.1" For Time 10 DB Snatches (50/35) 15 Burpee Box Jump Overs (24/20) 20 DB Snatches 15 Burpee Box Jump Overs (24/20) 30 DB Snatches 15 Burpee Box Jump Overs (24/20) 40 DB Snatches 15 Burpee Box Jump Overs (24/20) 50 DB … [Read more...] about Week of 1/28

Monday Deficit Deadlift  3-3-3-3-3 “Dallas 5” 5min AMRAP- Burpees Rest 1 minute 5min AMRAP- 7 Deadlifts (155/105) 7 Box Jumps (24/20) Rest 1 minute 5min AMRAP- Turkish Getups (40/30) Rest 1 minute 5min AMRAP- 7 Power Snatches (75/55) 7 Push … [Read more...] about Week of 1/21

Monday Push Press 5 - 5 - 5 3 Rounds For Time - 10 Burpee Ring/Bar Muscle Ups 10 Front Squats (205/145) Tuesday 100 Power Snatches (75/55) *Complete 5 T2B at the top of each min 4x 500m Row *Rest 1:1 Wednesday 10mins to review Handstand … [Read more...] about Week of 1/14

Monday 3 Position Squat Clean and Jerk 3-3 (55-60%) 1-1 (65-70%) 10-9-8...1 reps for time Power Clean and Jerks (135/95) Burpee Box Jump (24/20) Tuesday 10 min Rope Climb Review For Time: 100 Wall Ball (20/14) -accumulate 10 Rope Climbs whenever athlete … [Read more...] about Week of 1/7

Monday4 SetsBarbell Bench 12-10-8-8Broad jump + single leg land x 3/3Hollow rock x 15 40-30-20 Reps For Time:Wall Ball (20/14)Russian KB Swing (70/53)Burpees Tuesday"HAMMY" For Time:1k Row7 Squat Clean and Jerks (135/95)50 Push Ups7 Squat Clean and Jerks (135/95)50 Ab-mat Situps7 Squat Clean … [Read more...] about Week of 12/31

Monday 12 Days of Christmas Tuesday Closed Wednesday Front Squat 4-4-4-4 For Time 30 Wall Ball (20/14) 15 Power Snatch (135/105) 30 Strict HSPU 15 Power Snatch (135/105) 30 Bar Muscle Ups Thursday Split Jerk 3-3-2-2-1-1 2 Rounds For Time 40 C2B 40 Burpees Friday Hang Power Clean 3-3-2-2-1-1 For Time … [Read more...] about Week of 12/24