WOD Blog

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SKILL Ring Muscle Up WORKOUT OF THE DAY EMOM X 8 MIN 1: Max Rep Ring Muscle up/ Jumping MU/Ring Dip MIN 2: :45 Wall Sit FOR TIME 400M Walking Lunge ____________________________________________________________

WORKOUT OF THE DAY CROSSFIT GAMES OPEN 20.2 AMRAP X 20 4 Dumbbell Thrusters 50/35 6 Toes-to-bars 24 Double Unders Scaled: 4 Dumbbell Thrusters 35/20 6 Hangning Knee Raises 24 Single Unders Log your scores on...

PARTNER WORKOUT OFF/DEF X 3 DEF: 400M Run OFF: 12 Box Jump Over + 6 Burpees *18 MIN CAP FINISHER Accumulate 3 min in a Hollow Hold ____________________________________________________________ LITE N' TITE ROWING INTERVALS Every 2:00 X...

WORKOUT OF THE DAY FINAL WEEK 6 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week ___________________________________________________________ LITE N' TITE AMRAP...

STRENGTH POWER SNATCH 3-3-3-3 *Same weight per set, increase as desired. Start at 70% of 1 RM WORKOUT OF THE DAY EMOM X 12 MIN 1: Max Rep Power Snatch 135/95 MIN 2:...

WORKOUT OF THE DAY 5 ROUNDS FOR TIME 400M Run 10 OHS 75/55 10 C2B Pull-up L2: 65/45 L1: 55/35 ____________________________________________________________ LITE N' TITE FOR TIME 400M Run 20 Wall Balls 20 Box Jumps 400M Run 30 Wall Balls 30 Box...

STRENGTH EMOM X 30 (6 Rounds) MIN 1: :45 Double KB FR Hold 53/35 MIN 2: 80’ Sled push MIN 3: Cal Bike 11/9 MIN 4: 15 Up/Downs MIN 5: :30 Sec Ring...