CrossFit WOD

Partner AMRAP 30 20 Box Jumps (24/20) 20 OH Walking Lunges with Dumbbell (10 each arm) 15 Slam Balls 15/12 Calorie Row 10 Toes to... Read More

Conditioning: Run 3.1 Miles (5k) Time Goal – Sub 33 minutes

Strength: Power Snatch 3-3-3-3 @75% WOD  10-9-8-7-6-5-4-3-2-1 Burpee Wall Ball Shots (20/14)(14/10)

Strength: Deadlift 3-3-3-3 @75% WOD  4 Rounds 400 Run 7 Power Cleans (185/125)(155/105)(135/95) 40 Double Unders (80 Singles)

Strength: Bench Press 5-5-5-5-5 @75% WOD  Benchmark WOD – Angie 100 Pull-Up (Jumping Pull-Up) (75JPU) 100 Push-Up (Bench/Box)(75BPU) 100 Sit-Up (75) 100 Air Squat (75)... Read More

Strength: Back Squat 5-5-3-3-1 65%-70-75-80-85% WOD AMRAP 8 10 Deadlift (135/95)(115/75)(95/65) 8 Shoulder to Overhead 6 Box Jump Over (24/20)

With a Partner – Air Force   1 works and 1 rests 40 Thrusters (95/65) 40 Sumo Deadlift High Pull 40 Push Jerks 40 Front... Read More

Technique: KB Swing – KB Windmill KB Complex – 5 Rounds 5 KB Swing L/R (53/44)(44/35)(35/26) 1 L/R KB Windmill WOD 5 Rounds 5 Chest... Read More