Strength: Every 1:30 for 12 minutes (8 sets): Clean + Hang Clean + Jerk *Build to 80-85% WOD: For Time: 20 Toes 2 Bar 40 Air Squats 10 Hang Power Snatch (95/65#) 15 Toes 2 Bar 30 Air Squats 5 Hang Power Snatch (95/65#)
Strength: 5 sets of: 5 Dead Lift + 5 RDL *Build to a heavy UB set using ONE bar. WOD: 3 Rounds each for time of: 12-9-6 Deadlift (155/105#) KB Swings (70/53#) *Rest 2 min between rounds.
Strength: Every 1:30 for 12 minutes (8 sets): Snatch + Hang Snatch *Build to 80-85% WOD: 10 min AMRAP: 5 Burpee Box Jumps (24/20″) 10 Pull-Ups 15 Hang Power Clean (95/65#) *Immediatley into: 5 minutes to establish a 1 Rep Max: Power Clean x 1 rep
We are closed today for the CrossFit Games. Home WOD for today: For Time: 5K Run
We are closed all day Friday and Saturday for the CrossFit Games. Here’s a Home WOD for today: “Death By Burpees” AMRAP 20: 5 Burpees 10 Air Squats 4 Burpees 15 Sit-ups 3 Burpees 10 Push-ups 2 Burpees 15 Jumping Jacks 1 Burpee 10 Alternating Lunges
Strength: Every 1:30 for 9 minutes (6 sets): Power Snatch + Hang Snatch + Snatch from bottom knee *Build to 80%. WOD: 21-15-9 Calorie Row 12-9-6 Power Snatch (115#)
Strength: 10 min EMOM: Front Squat x 5 reps @ 70-75% WOD: “Heavy Cindy” 20 min AMRAP: 5 Strict Weighted Pull-Ups (1/0.75 pood) 10 Push-Ups w/ plate on back (35/25#) 15 Wall Balls (20/14#) (11/10 ft target) Announcements: The Box will be closed all day Friday, 7/22 and Saturday, 7/23.
Strength: 10 min EMOM: Back Squat x 3 reps @ 80-85% WOD: 3 Rounds for time of: Run 800 m 20 Walking Lunges w/ KB in each hand (53/35#)
Strength: Every 1:30 for 12 minutes (8 sets): 3 Strict Press + 3 Push Press *Build to a heavy complex. WOD: 5 Rounds for time of: 10 Strict HSPU 20 GHD Sit-Ups
Strength: 5-4-3-4-5 Power Clean (Touch and Go) WOD: “Klepto” 4 Rounds for time of: 27 Box Jumps (24/20″) 20 Burpees 11 Squat Cleans (145/100#)
