All Levels WOD A. Snatch Balance (from toes, no dip drive, land in power position, ride it down) 4-4-4-3-3-2-1 Rest 2 min B. For time: 21-15-9 Back Squat @ 65%1RM Kettle bell Swings 32/24kg Beginners WOD A. Back Squat 1RM (12 min max) B. For time: 21-15-9 Back Squat @ [...]
All Levels WOD WOD 5 - Rx'd "The Teddy Bear Complex" AMRAP 8min: Mens Bar 60kg/Women 40kg 5 Deadlifts 4 Power Cleans (from the floor) 3 Front Squats 2 Shoulder to Overhead 1 Overhead Squat Beginners WOD WOD 5 - Scaled "The Care Bear Complex" AMRAP 8min: Mens Bar 40kg/Women [...]
All Levels WOD A. Thruster (with pause) 5-3-1-5-3-1 (34X1) Rest 2 min B. For time: Row 1000m 50 Thrusters 20/15kg 10 Muscle Ups Beginners WOD A. 3 Rounds for time: Row 350m 15 Thrusters 20/15kg 10 Dips Book your class [...]
All Levels WOD A1. Jerk 1-1-1-1 No rest A2. Overhead Squat 2-2-2-2 Rest 2 min B. 5 Rounds for time: 20 KB Windmill 500m Row Beginners WOD A. 4 Rounds for time: 20 KB Windmill 500m Row Book your class [...]
All Levels WOD A. 3 Rounds not for time: 15 GHD Sit Ups 15 Sit Ups 5 Strict C2B Pull ups 5 C2B Pull Ups B. For time: 75 Burpee Pull Ups (if you’re feeling up to it add another 25 and log a “GI Jane” score) Beginners WOD A. [...]
All Levels WOD A. Deficit Handstand Push Ups 3-3-3-3-3 (30X0) B. For time: 50 Wall Balls, 20/14 lbs 10 Muscle Ups 40 Wall Balls, 20/14 lbs 8 Muscle Ups 30 Wall Balls, 20/14 lbs 6 Muscle Ups 20 Wall Balls, 20/14 lbs 4 Muscle Ups 10 Wall Balls, 20/14 lbs 2 Muscle [...]
All Levels WOD A. Deficit Clean Deadlift 5-5-5-5-5 (2422) Rest 2 min B. 3 Rounds for time: Row 1000m 25 Hang Power Cleans 30/20kg 25 Sit Ups Beginners WOD A. 3 Rounds for time: Row 1000m 25 Hang Power Cleans 25 Sit Ups Book [...]
All Levels WOD A. Back Squat 5-5-5-5-5-5 (32X1) Rest 2 min B. CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar Beginners WOD A. CrossFit Games Open 12.3 Complete as [...]
All Levels WOD WOD 4 - Rx'd "Dianny" 21-15-9 Snatch 40/25kg Handstand Push Ups Beginners WOD WOD 4 - Scaled “Dian-no" 21-15-9 Ground to Overhead 40/25kg Push Ups Book your class
All Levels WOD Weigh in A. Unbroken Double Under Pyramid 5-10-15-20-15-10-5 (Please modify the ladder such that it is challenging for you) B. 5 Rounds for time: 50 Double Unders 10 Squat Jumps 20/15kg 10 Burpees over the bar Beginners WOD A. Double Under Practice B. 5 Rounds for time: [...]