Month: February 2016

Skill Work: Double Unders EMOM 6 minutes 30 double unders + 3 strict pull ups -sub for ring rows for pull ups Weightlifting: Deadlift E2MOM 16 minutes 2 DL and rope climbs Odd minute: 2 DL at 80% of 1 rm Even minute: 1 rope climb WOD: “Death by Thrusters” EMOM 20 minutes: Odd minute:…

Skill Work: Pistols EMOM 7 minutes straight set of of alternating pistols *opportunity to work on pistol technique here look to use appropriate substitutions as needed Weightlifting: Back Squat E2MOM 12 Mins 4 Back Squats at 78% WOD: For time: 400-meter run 100-meter farmers carry, 32KG Kettlebell each hand/24 KG Kettlebell each hand 800-meter run…

Gymnastics: Ring Dips EMOM 6 minutes straight set of ring dips Weightlifting: Power Snatch EMOM 10 minutes 2 power Snatch starting at 80% of max look to go touch and go on these WOD: AMRAP in 20 Minutes 15 Box Jump 24/20? 10 Two arm dumbbell front rack walking lunge steps 5 Burpee Dumbbell Deadlift…

Skill Work: Weighted Pull-ups EMOM 6 minutes Straight set of STRICT pull ups Weightlifting: Front Squat + Jerk E2MOM 12 minutes, 3 Front Squats + 1 Split jerk 80% WOD: For Time: 50-35-20 Wall ball shots 20/14 lb 10/9′ Kettlebell swings 32/24 kg RX+: 25-15-7 HSPU INSTEAD OF KETTLE BELL SWINGS TIME CAP 16 MINS

Skill Work: Toes-To-Bar EMOM 6 minutes Straight set of toes to bar Weightlifting: Shoulder Press E2MOM 12 minutes 4 strict press at 70% of 1 rm WOD: For Time: 60-50-40-30-20-10 Double Unders 30-25-20-15-10-5 Cal Row, rx+ assault bike

Skill Work: Tabata Hand Stand Hold Weightlifting: Deadlift E2MOM 14 minutes 3 DL at 75% of 1 rm, alternate with one rope climb on alernate minute WOD: AMRAP in 10 Minutes 15 Snatch 95/65 lb 12 Thrusters 95/65 lb 9 Lateral burpees over the bar

Gymnastics: Chest-To-Bar Pull-ups EMOM 6 minutes straight set of C2B PUs *work on getting that smooth butterfly technique if you guys are still working on them! Weightlifting: Back Squat E2MOM 14 minutes 4 Back Squats at 70% WOD: CrossFit Games Open 15.3 (AMRAP-Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20#/14# 100 Double-Unders CrossFit…

Skill Work: Pistols EMOM 8 minutes 6 alternating pistols Weightlifting: Power Clean EMOM 10 minutes 2 power cleans start at 80% of 1 rm WOD: For Time with 25 minute CAP 800 meter run 20 Power CNJ 135/95 800 meter run 20 power snatches 135/95 800 meter run

Skill Work: Weighted Pull-ups OR Dips (choose one) EMOM 6 minutes 3 weighted pull ups OR 4 weighted dips Weightlifting: Front Squat + Jerk Complex E2MOM 14 minutes, 3 Front Squats plus 1 Split jerk at 70% of best split jerk, feel free to add weight as you feel comfortable WOD: AMRAP in 10 minutes…

Gymnastics: Muscle-ups EMOM 6 minutes 1 RMU + 1 Bar MU Weightlifting: Shoulder Press E2MOM 12 minutes 5 strict press at 65% of 1 rm WOD: 5 Rounds for time of 5 Thrusters 115/75 10 pull ups 100 meter run *This is half of the work in a hero Wod called “Holbrook”: 10 RFT 5…