Month: July 2018

EMOM 7 minutes alternating Odd min: 30 seconds of L-Sit Hold Even min: 30 seconds hollow rock/ 30 second Superman Weightlifting: Deadlift E2MOM 12 minutes Deadlift 3-3-3-3-3-3 *Work up to a heavy triple for the day, increase as you feel comfortable. Start at 80% record your heaviest triple WOD: AMRAP 10 minutes 3-6-9-12-15 … Push-up…

Skill Work: Handstand Push-ups EMOM 6 minutes straight set HSPU Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 14 minutes 2 SGPP + 4 OHS @ 80% of best snatch We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: AMRAP 9 minutes 3 Ring…

CrossFit Open 18.2 and 18.2A Time cap: 12 minutes to complete both 18.2 AND 18.2a Workout 18.2: RX Division: 18-54 yrs old 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men: 50lb dumbbells Women: 35lbs dumbells Workout 18.2a 1-rep-max clean Scaled Division: 18-54 yrs old Men: 35lbs dumbbells, stepping burpees allowed Women 20lbs dumbbells,…

Skill Work: Tabata Hand Stand Hold Weightlifting: Hang Power Clean EMOM 10 minutes of 3 hang power cleans @ 75% of max power clean WOD: AMRAP 3 rounds of 1 Min at each station: Wall Balls 20/14 (rx+ 30/20 lb wall ball) Two arm dumbbell power clean 50/35 lb Row for calories (rx+: assault bike)…

Core: Weighted Sit-ups Tabata weighted sit ups with 45/25 lbs Skill Work: Weighted Pull-ups EMOM 8 mins work up to max weighted pull up WOD: Jerry For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

Capacity: 30 Calorie row for time Weightlifting: Push Press + Push Jerk + Split Jerk E3MOM 15 Minutes of 1 push press plus 1 push jerk plus 1 split jerk. This complex involves a Push Press + Push Jerk + Split Jerk based on the max percentage of your push press. Go for your max…

Skills: Toes-To-Bar Tabata Strict Toes to bar. For those that struggle with full strict toes to bar, look to do strict knee raises close as possible to the elbows. Weightlifting: Back Squat + Front Squat Complex E3MOM for 15 Minutes of 1 Front Squat plus 2 Back Squats @ 95% of your 1 Rep Max…

CrossFit Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men, 12-cal. row for women Men use 50-lb. dumbbell, Teen Boys (14-15) and Masters Men (55 & over) use 35-lb dumbbell Women and Teen Girls (16-17) use 35-lb. dumbbell, Teen…

Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Three Position Snatch E2MOM 12 minutes, perform a 3 position snatch at 65% of your 1 rep max. Full squat snatch from floor, hang squat snatch from below the knees, hang squat snatch from above the knees. WOD: For Time Max Effort 2k…

Skill Work: Weighted Step-ups Tabata box step ups with 24/16 kg weight Weightlifting: Power Clean E2MOM 14 Mins 3 P.C @ 80% alt w/ rope climb/Bar Muscle Up WOD: AMRAP in 13 Minutes 9 Toe-to-bar 12 over head squats 95/65 15 Box Jump 24/20