WOD 12.1.21

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A. Establish 1 Rep Max Clean and Jerk B. For time: 200M Run 3 Clean and Jerk 70/50KG 400M Run 5 Clean and Jerk 600M Run 7 Clean and Jerk

WOD 11.30.21

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A. Superset Dumbbell Bench Press 8-8-8-8-8 Hip Extension 10-10-10-10-10 V-Up 20-20-20-20-20 B. As many rounds as possible in 7 minutes: 7 Box Jump 30/24" 7 Chest to Bar Pull Up Courtesy of CrossFit. …

WOD 11.29.21

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A. Superset Back Squat 3-3-3-3-3 Sots Press 8-8-8-8-8 B. 4 rounds for time: 20/14 Cal Row 10 Hang Squat Snatch 43/30KG Compare to January 12, 2018.

WOD 11.28.21

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A. Superset Pistol, alternating 10-10-10-10 Strict Handstand Push Up 5-5-5-5 Leg Lift 5-5-5-5 B. For time: 15-12-9-6-3 reps of: Push Jerk 61/43KG Bar Facing Burpee

WOD 11.27.21

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A. Superset Sumo Deadlift 5-5-5-5-5 Strict Ring Row 8-8-8-8-8 B. As many rounds as possible in 10 minutes: 7 Kettlebell Swing 1.5/1P 7 Kettlebell Sumo Deadlift High Pull 1.5/1P 7 Pull Up

WOD 11.26.21

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A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30…

WOD 11.25.21

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Partner Workout As many rounds as possible in 30 minutes: 1 Rope Climb 3 Power Snatch 61/43KG 6 Toes to Bar Take turns completing one full round of the work listed above.

WOD 11.24.21

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A. Superset Bench Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. 4 rounds for max reps: With a 2 minute clock: 25/18 Calorie Row Max Rep Wall Ball 25/20LB, 10/9FT Rest 2 minutes between rounds.

WOD 11.23.21

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A. Superset Deadlift 3-3-3-3-3 Skin the Cat 2-2-2-2-2 B. 3 rounds for time: 36 Burpee 24 Pull Up 12 Back Squat 102/70KG 16 minute time cap.

WOD 11.22.21

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A. Split Jerk 3-3-2-2-1-1-1 B. 10 rounds for time: 7 Box Jump 24/20" 7 Hang Power Clean 52/35KG 7 Push Press 52/35KG 15 minute time cap.