Month: January 2023

 “HAMMER TIME” Teams of 2, Complete in any Order For Time:  50 Hammer Slams (Total)  800M Relay Run With Hammer (Relay Can be Partitioned into Any Distance the Team Choses As Long as Each Team Member Completes 400M) 40 GHD Sit Ups with Hammer Held at the Chest, not at the Waist and Need only to go to…

THE CROSSFIT TOTAL 1RM Back Squat 1RM Strict Press 1RM Deadlift *50 Minute Cap

WOD: LYNN  5RFT FOR MAX REPS  *Body Weight Bench Press  *Pull Ups **IF YOU RE-RACK THE BAR ON THE BENCH PRESS, THE SET IS DONE** **IF YOU COME OFF THE BAR ON THE PULL UPS, THE SET IS DONE**  ***50 MINUTE CAP

STRENGTH: DEADLIFT 2X1 + 5LBS  WOD: 4RFT  *100M Farmers Carry KB/DB 35/53  *10 Hang Power Snatch 65/95  *10 Ring Rows (Feet Elevated on Box)

STRENGTH: STRICT PRESS 1, 1, 1 @ 95% OF 1RM  OLY STRENGTH:  *Every 2 Minutes For 6 Minutes -Total of 3 Lifts  1 Clean & Jerk (NOT POWER)  *Start @ 80%. Add Weight each Lift  WOD:AMRAP 12 Minutes  10 Knees to Elbow  10 GHD Sit Ups  10 KB Swings 35/53  *American  100M Run  ***YOU CAN START IN ANY ORDER**

STRENGTH: BACKSQUAT 2X1+5LBS  OLY STRENGTH: *Every 2 Minutes for 6 Minutes: 1 Snatch (NO POWER SNATCH) for a total of 3 Lifts.   *Start @ 80%. Add Weight each Lift  WOD: 7RFT 2 Muscle Ups 3 Power Cleans 95/155 20 Double Unders  *14 MINUTE CAP

D-DAY 6th of June “Operation Overlord” WOD: “Leave No One Behind” Team Of 4 *WORK AS A TEAM. NO SOLO WORK! * Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M. *12 Rope Climbs (Partition as the Team sees Fit) *100 Total Burpee Lateral Jump-Over your Buddy…

STRENGTH: BACKSQUAT 2X2 +5LBS  OLY STRENGTH:  *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS  *START @ 70%. ADD WEIGHT EACH LIFT  WOD: DIANE  21-15-9  DEADLIFTS 155/225  HSPU

STRENGTH: BENCH PRESS 2X2 +5LBS  TEAM WOD (TEAM OF 3)  *100M PARTNER ASSISTED HANDSTAND WALK *SUB WHEEL BARREL WALK  *90 AXEL BAR HANG CLEANS AXEL BAR LOAD: *2 15LB PLATES/25LB PLATES  *1 WORKS, 1 HOLDS SQUAT @ PARALLEL, 1 REST. *YOU CAN ONLY WORK AS LONG AS THE PERSON HOLDS THE SQUAT. SWITCH AS NEEDED.…

STRENGTH: STRICT PRESS  *EMOM 5 MINUTES  1 STRICT PRESS *START @ 75% OF1RM. ADD WEIGHT EACH SET  OLY STRENGTH:  *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS  1 CLEAN & JERK (NOT POWER)  *START @ 75%. ADD WEIGHT EACH LIFT *NOT A CLUSTER  AMPAP 12 MINUTES  *10 D-BALL SLAMS  *10 TOES TO BAR…