WODS

A1. Back Squat w/ pause; 3-4 reps x 4 sets, rest 10-20sec A2. Strict Supinated Pull-Up; max reps x 4 sets, rest 2min B. Two sets for times of: Row 500 Meters 30 Wall Balls (20/14 lbs) 15 Toes to…

You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until both teammates have completed seven rounds each. Seven rounds…

A1. Stiff Leg Deadlift @30X1; 6-8 reps x 4 sets, rest 45sec A2. Seated Strict Shoulder Press w/ DB’s; 10-12 reps x 4 sets, rest 45sec A3. Russian Kettlebell Swings (heavy); 15-20 reps x 4 sets, rest 45sec B. Complete…

“Vest Triplet” *This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed this last Saturday of the 2017 CrossFit Games. You’ll have a better understanding of how impressive these athletes are after completing this workout…

A1. Bench Press; 2-3 reps x 4 sets, rest 45sec A2. Ring Row (1sec pause on ribs); 8-10 x 4 sets, rest 45 A2. Pistols @4111; 4-5/leg x 4 sets, rest 45sec B. For time: 40/30 Calories of Assault Bike…

A1. Alternating Reverse Lunge w/ Barbell or KB’s in Front Rack; 8-10/leg x 4 sets, rest 45sec A2. Banded Lat pull-downs w/ supinated grip; 15 reps x 4 sets, rest45sec A3. Banded Face Pulls; 15 x 4 sets, rest 45…

A. Every 90sec for 15min (10 sets): 2 Clean Lift Offs + Power Clean + Front Squat Choose an option below B1. “Squat Elizabeth” Complete rounds of 21, 15 and 9 reps for time of: Squat Clean (135/95 lbs) Ring…

In Teams of two, P1 will complete the first 5min segment while P2 rests. Then vice versa. Score will be the accumulation of total reps from each partner. If P1 and P2 chooses the Row for the first segment they…

  A1. Push Press; 5 reps x 4 sets, rest 60 A2. Deadlift; 3-4 reps x 4 sets, rest 60 B. For time: 15 Deadlifts (225/155 lb) 30 Wall Balls (20/14 lbs) 12 Deadlifts 25 Wall Balls 9 Deadlifts 20…

A. Build to a tough complex in 15min of: Hang Power Clean + Power Clean + Front Squat + Clean *You may drop the barbell after the HPC and FSq but must reset and pick barbell back up within 5sec.…

Against a three minute running clock, complete: 350/300 Meter Row or Run 400m Jumping Lunges/Alternating Reverse Lunges/or Double Unders x Max Reps *Choose your weakness. Which in most cases will be Double Unders! + Rest 3 minutes, and then… +…

A1. Deadlift; 6-8 reps x 4 sets, rest 45 A2. DB bench Press; 10-15 reps (8-10 Dips) x 4 sets, rest 45 A3. Hollow Rocks; 30sec x 4 sets, rest 45 B. Three sets of: 30 seconds of Pull-Ups –…

Complete as many rounds and reps as possible in 6 minutes of: 10 Kettlebell Swings (70/53)or Power Cleans (135/95) 5 Burpees + When the running clock reaches 10:00… + Complete as many rounds and reps as possible in 6 minutes…

A. Every 90sec for 9min (6 sets): 1 Hang Power Clean + 1 power Clean + Front Squat *Build in load as you go B. For Time: In Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) (95/65) 100m Run *Partner 1…

A. Back Squat; 2-4 reps x 5 sets, rest 2-3min *Building to a very tough 2 reps B. Four rounds for time of: 20 Walking Lunges (55/35 lb DB’s or KB’s) 15 Toes to Bar

A1. Seated Single-Arm Kettlebell OH Press; 6-8/arm x 4 sets, rest 45sec A2. Romanian Deadlift @30X1; 6-8 reps x 4 sets, rest 45sec A3. Side Planks; 30-45sec/side x 4 sets, rest 45sec A4. Tuck Rocks; 30-40 reps x 4 sets,…

Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) *Modify the weight of the ball or the reps of the wall balls to ensure that you…