Category: Workout of the Day

Skill/Strength

EMOM for 10 Minutes 3x OHS

Working from the floor perfom 3 Overhead Squats.  You may Snatch or Clean the bar to get it into position.

WOD

AMRAP in 15 Minutes

60 Double Unders
15 Snatch 75/45lbs
10 Toes To Bar

Strength

3RM Push Press

WOD

5 Rounds For Time of 

5 Front Squat 185/135lbs
10 Clapping Push-Ups
200M Run

Remember our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM

Strength

Deadlift 5×3

WOD

AMRAP in 8 Minutes

3,6,9,12,15,18,21… of 

Kettlebell Swing 24/16kg
Box Jump 24/20″

Strength

8 x 3 Weighted pullups

Use as much resistance as possible.

WOD

AMRAP in 3 Minutes of Burpee Pull-Ups

AMRAP in 3 Minutes of Wall Ball 20/14#

AMRAP in 3 Minutes of Row for Calories

Strength

1RM Squat Clean

WOD

Run 800M
75 Air Squats
50 Push-Ups
Run 400M
50 Air Squats
25 Push-Ups
Run 200M

Pull, Pull, Pull!

Complete the following in any order:

Row 1000M (For Time)
Complete two Rope Ascents
Complete 30 total Pull-Ups (any style)

WOD

“Picnic Day Pyramid”

10 Box Jumps 24/20″
20 Kettlebell Swing 28/20kg
200M Farmer Carry 28/20kg
40 Box Jumps 
200M Farmer Carry
20 KBS 
10 Box Jumps

Strength

Deadlift 5×5

WOD

AMRAP in 10 Minutes of the following

10 Hang Power Cleans 135/95lbs
200 Meter Run

Strength

3RM Overhead Squat

WOD

3 Rounds for time of

30 Burpees
60 Double Unders

Strength

Use 10 Minutes to establish a new PR at an Unbroken DU Pyramid

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

WOD

3 Rounds with 1 minute of work on each of the following 4 stations.

Dumbbell Thrusters 40/30lbs
Pull-ups 
Kettlebell Swings 24/16kg
Push-Ups

1 minute rest between each round.

Strength

EMOM for 10 Minutes

Working from the floor do 3 unbroken Split Jerks

WOD

3 Rounds for time of

20 Deadlift 185/135lbs
20 2-Count Mountain Climbers 
20 See the Lights Sit-ups (plate or dumbbell)