Month: December 2024

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…

Capacity: 100M Row Sprints 4 100 meter sprints with 30 seconds break in between, score it slowest round Weightlifting: Deadlift E2MOM 14 minutes 4 DL at 65% of 1 rm WOD: AMRAP 10 minutes 10 Box Jump 24/20 10 Alternating Dumbbell Snatch 50/35 lb

Skill Work: Max Height Box Jump (Distance) Max Height Box JumpWith a 7 minute clock establish a max box jump   Weightlifting: Back Squat E3MOM 15 mins, establish a 1 RM Back Squat   WOD: Deadlift Burpee (For Time) -Cap 11 Minutes 21-15-9 Deadlift 225/155 We have not tested this bench mark in quite some…

Gymnastics: Hand Stand Hold EMOM 5 mins, establish a max hand stand hold, either free standing or against the wall   Weightlifting: Power Snatch E2MOM 10 mins 2 power snatch start a 80% of max and go for a new 2 RM   WOD:Run-Row (Time) – Cap 30 minutes Five Rounds for time: Run 400…

Skill Work: Weighted Pull-ups EMOM 6 Mins Establish a 2 rep max weighted pull up.   Weightlifting: Snatch Grip Deadlift E3MOM 12 Mins, go for a 3 RM Snatch grip deadlift from the floor, make to reset on each rep touch and go will not be an effective way to keep your back tight on…

Skill Work: EMOM 6 minutes of T2B + C2B + BMU Complex. Complete (2) two of the following complex: 1 toes to bar 1 chest to bar 1 bar MU all in succession without coming off the bar. Go for a unbroken max set of the complex! Weightlifting: E2MOM 12 Mins of 1 Push Press…