Category: WOD

Skill Work: Banded Strict Pull Ups EMOM 6 Minutes of MAX banded strict pull ups. Choose a Band that you can use, both men and female do as many reps WITH bands Weightlifting: Romanian Deadlift E2MOM 12 Minutes of 5 Romanian Deadlifts at 65% of max Deadlift alternate with 2 Bar Muscle ups OR 1…

Plyometric Accessory: Box Jumps Tabata Burpee Box Jumps Weightlifting: Push Press + Push Jerk + Split Jerk E2MOM 14 Mins 1 Push Press + 2 Push Jerk + 2 Split Jerk @ 90% Max Push Press. This complex involving Push Press + Push Jerk + Split Jerk based on percentage of your push press WOD:…

Skill Work: Tabata Plank/Russian Twists Alternating Weightlifting: Back Squat + Front Squat Complex E2MOM 14 Mins 4 B.S + 2 F.S @ 85%-90% OF MAX Front Squat. This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 RM Front Squat! WOD: For…

Skill Work: Weighted Pull-ups EMOM 6 Mins 4 weighted pull ups Weightlifting: Snatch Grip Deadlift E2MOM 14 Mins 3 snatch grip deadlifts plus 1 snatch high pull at 90% of max snatch WOD: You have the option today of doing EITHER WOD A or WOD B WOD A: CrossFit Games Open 11.5 20-Minute AMRAP of:…

Capacity: 1-Mile Run for Time Max Effort 1-Mile Run Weightlifting: Power Snatch + Hang Squat Snatch E2MOM 12 Minutes 3 Power Snatch plus 1 Hang Squat Snatch 65% of 1 rep max. Complex involves the combination of power snatch and hang squat snatch. WOD: CrossFit Games Open 11.4 10-Minute AMRAP of: 60 Bar-Facing Burpees 30…

Skill Work: Tabata Hand Stand Hold Weightlifting: Romanian Deadlift E2MOM 14 minutes of 5 Romanian Dead Lift at 60% of MAX Deadlift. Alternate with either rope climb or bar muscle up on other minute! If you have lifting straps go and use these, we want to get that back as parallel as possible to the…

Capacity: 30 Cal Assault Bike for Time 30 CALORIES ON AIR ASSAULT BIKE ALL OUT SPRINT FOR TIME Weightlifting: Push Press + Push Jerk + Split Jerk E2MOM 14 Mins 2 PP+ 2 PJ + 2 SJ 80% Of Push Press Complex involving Push Press + Push Jerk + Split Jerk based on percentage of…

Skill Work: Tabata Pull Ups – Kipping, RX+: Chest To Bar Pull Ups Score is Lowest Round, Stay Consistent!! Weightlifting: Back Squat + Front Squat Complex E2MOM 14 Minutes of 3 BS + 3 FS 80% of your max Front Squat! This complex is a combination of both back squats and front squats all from…

Skill Work: Tabata Goblet Squat Holds with kettlebell   Weightlifting: Back Squat E3MOM 15 mins work up to a new 1 rep max back squat   WOD: Diane – For Time 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Skill Work: Choose either option A,B, OR C to complete for today’s skill A: Ring MUs in 1 Minute (AMRAP – Reps) Max Ring Muscle Ups in 1 Minute. Take 1 minute to do as many RMUs B: Bar MUs in 1 Minute (AMRAP – Reps) Max Bar Muscle Muscle Ups in 1 Minute C:…