Category: Workout of the Day

Strength

8×3 Weighted Pull-Ups

WOD

3 Rounds for time of

9 Squat Snatch 135/95lbs
400M Run

Strength

Push Press 5×3

WOD

3 Rounds of

Dumbell Thrusters 45/30lbs
Sit-Ups
Medicine Ball Cleans 20/14lbs
Knees To Elbows
Row For Calories

1 minute on each station, rest 1 Minute between rounds.

Remember it’s Tuesday! 5:30 class is Oly! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!

Strength

1RM Sumo Deadlift

WOD

AMRAP in 5 Minutes

10 Lunges
20 Snatch 45/35lbs (below knees)
10 Box Jump 24/20

1 Minute Rest

AMRAP in 3 Minutes

5 Burpees
5 Pull-ups

1 Minute Rest

AMRAP in 1 Minute 
Double Unders

Strength

1RM Power Clean

WOD

AMRAP in 8 Minutes

5 Front squats 155/105lbs
10 Push-ups 
15 Kettlebell swings 24/16kg

Skill/Strength

Muscle Up 

Floor, Box or Band assisted.  Work the transition.  Refine your Kip.

If you’re not quite there yet work on strength

3×5 pullups and dips. with as little assistance as possible. 

WOD

For time

21-15-9 

Wall Ball 20/14lbs
Toes-To-Bar
Kettlebell Snatch 24/16kg

Strength

1RM Hang Squat Snatch

WOD

For time:

1000M Row
30 Burpees
30 Weighted Step Ups 
800M Run

Skill

Use 10 minuntes to establish a new PR at an Unbroken Double Under Pyramid. Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

Then,

1 minute for Max Effort of Handstand, L-Sit, Hollow Rock, Superman and Plank Hold. 30 seconds rest between.

WOD

For time

10-1 Deadlift 225/155lbs
1-10 Pull-Ups

Strength

Back Squat 5×5

WOD

AMRAP in 15 MIN

10 One Arm Kettlebell Squat Clean  32/20kg (5 each arm)
10 HSPU
Run 200M

Strength

5×3 Power Jerk

WOD

3 Rounds for Time

9 Push Press 135/95lbs
12 Box Jumps
15 Kettlebell Swings 24/16kg

Remember it’s Tuesday! 5:30 class is dedicated to Olympic lifting! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!

Strength

Deadlift 5×5

WOD

3 Power Cleans 135/95 EMOM For 12 Minutes. 

Do double unders with the remaining time left in each minute. 

Score is total DU’s.