WOD

Monday Gymnastics Primer 3 Sets 10sec Top Support Hold 10sec Bottom of Dip Hold 2 Big Kip Swings + Kip to Hips on Rings or Pull Up Bar or Full Ring Muscle-Ups --- 20:00 AMRAP 12 Burpee Box Jump Over 24/20" 8/6 Ring Muscle-up 6 Power Cleans … [Read more...] about week of 8/15

TESTING WEEK!!! Monday “The CrossFit Total” 1RM Back Squat 1RM Strict Press 1RM Deadlift *Score is Total Load --- P1 Option Back Squat 5 Reps @ 80% Every 2:00 for 10:00 Strict Press 5 Reps @ 80% Every 2:00 for 10:00 Deadlift 5 Reps @ 80% Every 2:00 for … [Read more...] about week of 8/8

Monday P1 Strength Double KB Front Rack Squat Every 2:00 for 8:00 2 Reps x2 Sets 5 Reps @ 75% 8 Reps @ 65% 15 Banded Face Pulls --- Strength Back Squat Every 2:00 for 8:00 2 Reps @ 80% x 2 Sets 5 Reps @ 75% 8 Reps @ 65% --- 10:00 AMRAP 10 Dual DB … [Read more...] about week of 8/1

Monday P1 Strength Single DB Snatch Every 90sec, 9 Sets (3 Rounds) 3 Reps (each arm) 2 Reps (each arm) 1 Rep (each arm) *8 Plate OH Lunges --- Strength Snatch Every 90sec, 9 Sets (3 Rounds) 3 Reps @ 80% 2 Reps @ 85% 1 Rep @ 90% *if you are feeling … [Read more...] about week of 7/25

Monday P1 Strength Every 3:00 for 18 mins: 5 DB Power Cleans + 5 DB Front Squats + 5 DB Push Jerks --- Strength Every 3 mins for 18 mins: 1 Power Clean + 1 Split Jerk + 1 Squat Clean + 2 Split Jerks Starting at 70% of your limiting lift 1RM in complex and increasing to a max for … [Read more...] about week of 7/18

Monday P1 Strength Every 2:00 for 12:00, 6 Sets Double DB Complex (2 reps each) Power Clean + Squat Clean + Push Jerk …into… Clean Pulls 4 Sets x 3 Reps @ 100-105% --- Strength Every 2:00 for 12:00, 6 Sets Power Clean + Squat Clean + Split Jerk 1+2+1 @ … [Read more...] about week of 7/11

Monday [Teams of 2] For Time: 60 Clean & Jerks (135/95) Run 1 mile 20 Rope Climbs Run 1 mile 150 Burpees   *One partner working at a time, Run together. --- STRATEGY: 60 Clean & Jerks should be completed in 6:00 or less. Each Mile should be completed in … [Read more...] about week of 7/4

Monday P1 Strength Single Bell OH Reverse Lunge 5 Sets of 4 8 Double DB Rows --- Strength Overhead Squats: 5 Sets of 4 --- AMRAP 15: 15 Overhead Squats (95/65) 30 Dumbbell Hang Snatches (50/35) 60 Double Unders --- STRENGTH: Overhead Squats will be our … [Read more...] about week of 6/27