Strength: 6 x 5 reps Weighted Ring-Dips Rest 90 sec between sets WOD: Indoors: 12 min AMRAP 1-2-3-4-5 Rope Climb Wall walk Start back at 1 after completing round 5 Outdoors: 12 min AMRAP 6-8-10-12-14 K2E 1-2-3-4-5 Wall Walks Start back at beginning after completing 5 rounds PEEK into the WEEK...
Skill: 5 rounds, alternating -5 seated box jumps at high -20-30 sec L-hang hold (reverse grip) WOD: For time 15 Front Squats 15 Burpee Box Jump Overs 24/20" 20 Back Squats 20 Burpee Box Jump Overs 15 Front Squats 15 Burpee Box Jump Overs Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 PEEK into the WEEK...
A. Every 90 sec x4 Snatch High Pull + Hang Power Snatch+ OHS @50-60% B. Every 90 sec x 4 Power Snatch + Hang Squat Snatch 60-65% C. Every 2 min x 5 sets 3 Snatch @65-75% D. Every 2 min x 5 sets @80%+ 1 Snatch E. In remaining time: Weighted Strict Pull-ups 3x 3-5 reps ...
Partner WOD 30 min AMRAP 10, 50m Shuttle run, relay 20 Cal Row 50 Synchro Air Squats 20 Cal Row 10 Sled push/box push, relay -Relay = must switch after each rep. -Cal Row: only one person works at a time, can switch at any time while accumulating 20 total calories -Synchro air squats:...
WOD: Every 5 min x 5 rds complete: 12 Deadlifts 10 Bar Facing Burpees 9 Hang Power Clean 10 Bar Facing Burpees 6 Shoulder-to-Overhead *Record times finished for each round Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 Scale down either the weight or the burpees to 6 if not completing the first 2 rounds in under...
Strength: Back rack BB lunge (reverse step) 8-8-8-8-8 (8 reps per leg, not alternating!!) WOD: 2 rounds for time 800m run 100 DUs 50 Wall Balls Scale DUs with 25-50 per round or 300 single unders PEEK into the WEEK...
WOD: CrossFit Open 16.3 7 min AMRAP 10 Power Snatches, 75/55 3 Bar Muscle-ups Scaled: 45/35 5 jumping C2B pull-ups Strength: Snatch Pull 3-3-3-3-3 PEEK into the WEEK...
Strength: 15 min to complete: 4 sets, alternating -5 Turkish sit-ups per arm -10 Ring Push-ups (weighted) WOD: For time:200m run15 HSPU200m run12 HSPU200m run9 HSPU200m run12 HSPU200m run15 HSPU 17 min cap PEEK into the WEEK...
Skill: -Toe to bar technique WOD: For time: 30 Toes-to-bars 40 Dumbbell Snatches, 50/35 lbs 50 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in 40 Dumbbell Snatches, 50/35 lbs 30 Toes-to-bars 22 min time cap Finisher: Scorpion stretch Couch stretch OH banded distraction PEEK into the WEEK...
9/11 Memorial WOD For time: 400M Run 11 Box jumps, 30/24in 11 Thrusters, 125/85# (125 deaths at The Pentagon) 11 Burpee chest-to-bar Pull-ups 11 Power cleans, 175/125# (AA Flight #175, south tower) 11 Handstand push-ups 11 KBS, 70/53 11 Toes-to-bars 11 Deadlifts, 175/125# (175# = 77kg = Flight 77) 11 Push jerks, 110/75# (110 = number...